400 meter weighted walking lunge. (25/10)
Your score is your total time and weight used. Use a kettlebell, dumbbell, or vest…we don’t care, just carry some weight!
400 meter weighted walking lunge. (25/10)
Your score is your total time and weight used. Use a kettlebell, dumbbell, or vest…we don’t care, just carry some weight!
Dustin, Laura, and Deanna battle through “D.T”
Skills training
Rope climb
–Spend 10 minutes working on rope climb progressions. If you already know how to climb the rope, then make 2 ascents up the rope.
WOD
As many rounds in 20 minutes of:
Row 250 meters
5 strict pull-ups (or 10 assisted pullups)
10 Dumbbell power snatches (40/25)
Rope climb demo HERE
Dumbbell snatch demo HERE
“Josiah”
5 rounds for time
25 Double Unders
20 Wall Ball shots (20/14)
20 Back Extensions
Shrimp Diablo
15-20 Jumbo Shrimp (de-veined)
7-10 Jalapeno Peppers (cut in half, seeds removed)
15-20 Cuts of Bacon (nitrate free)
Soak 5-7 bamboo skewers in water for 30 mins so they don
The couple that lifts sandbags together, stays together!
Skill
Muscle-Up practice:
Spend 10 minutes on working on various muscle up progressions (ring dips, false grip, kipping motion). If you can already complete a muscle up, then work towards multiple reps without coming off the rings.
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Chest To Bar Pull ups
Box Jumps (30/24)
GHD Sit-ups
Check out Randal’s latest PR on his box jump now over 35 inches! 6 months ago he came to us wearing 2 knee braces and was only able to jump on a 12″ box! Way to go Randal!!”
Make up any of the past 5 workouts or try the mystery WOD posted on the whiteboard
Skill
Squat clean 3-3-3 reps
– – Emphasize form over weight on these lifts!
WOD
As many rounds in 15 minutes of:
Row 350 meters
20″ Box step-ups with sandbag on shoulder (50/25), 20 total steps
12 Push-ups (Your hands must come off the ground for 1 second between each rep)
For a video of this push-up demonstration CLICK HERE
Cathy back squats her way to the record board on Wednesday’s “CrossFit Total”
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Skill
L-sits — practice an L sit hold for up to 30 seconds on the parallettes or dip bars
WOD
William, Chris, and Aaron are a part of this week’s Beginners Workshop…please help me welcome them!
Three rounds for time of:
Dumbbell Thrusters, 15 reps (50/35)
30 GHD situps