Saturday
INTRODUCTORY FREE WOD 10-10:30 INTRODUCTORY FREE WOD 10-10:30 MOBILITY 10:30-11:15 MOBILITY 10:30-11:15
INTRODUCTORY FREE WOD 10-10:30 INTRODUCTORY FREE WOD 10-10:30 MOBILITY 10:30-11:15 MOBILITY 10:30-11:15
Paleo Challenge…. How is it going? Have you cheated?? Notice anything different? MAX EFFORTFront Squat 5,5,5+ WOD21-15-9 rep rounds for time of: Squat Cleans 135/95lbLateral Burpees* *Lateral Burpees– instead of jumping up 6″ after each rep, you will jump over the bar laterally. You may line up to the bar laterally as well. Post loads
WOD‘Nancy’5 rounds for time of:run 400m (dress for it) 15 overhead squats 95/65lb Post loads and times to comments….
CrossFit brings out the finest lads MAX EFFORTDEADLIFT5,5,5+Broad Jump 3,2,1 WOD‘Annie’50,40,30,20,10 rep rounds for time ofDouble UndersSit ups Post loads and times to comments…..
MAX EFFORTShoulder Press 5,5,5+Split Jerk 5,5,5, WOD3 rounds for time of:15 Hang Power cleans 115/80lb15 box jumps15 Toes to bar Post loads and times to comments…. ….
MAX EFFORTBack Squat 5,5,5+ WODFor time complete the following: Row 100050 burpees30 pull ups
Pull those shoulders back!! WOD50-35-20 rep rounds for time of:Wall ballsBurpeesDouble Unders!!!! Look Familiar??
How is everyone doing on the Paleo challenge thus far?? MAX EFFORTOverhead Squat 1 rep max WODAs many rounds as possible in 15 minutes of:4 Wall climbs8 Grasshoppers10 Pistols (one legged squats) Post loads and times to comments….
Advent TGU!! What is your Paleo breakfast?? A favorite of mine is apple chicken sausage(Trader Joes), 1 sweet potato, apple sauce, raspberries, and topped with almond butter and cinnamon all in one bowl. This meal is served hot by the way. Takes about 5 minutes to prepare. MAX EFFORTClean (squat) 3,3,2,1,1 WODFor time: Run 800m12