Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
*For those who can’t run, we will be using the Concept2 rower and rowing 2000m, 1500m, 1000m, and 500m
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
*For those who can’t run, we will be using the Concept2 rower and rowing 2000m, 1500m, 1000m, and 500m
Deanna makes front squats of 115lbs look easy!
CrossFit HQ Rest Day:
Make up any of the past 3 WOD’s or try this:
Strength building
Bench Press
5-5-5 reps
Metcon
“Nancy”
5 rounds for time of
400m run
15 Overheard Squats (95/65)
CF HQ WOD:
Split Jerk
1-1-1-1-1-1-1 reps
Metcon:
“Jackie’s Evil Sister”
For time:
1500 meter Row
50 Hang Clean Thruster (95/65)
35 Pull-ups
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
“Could bread be the cause of your infertility?”
–via naturallyknockedup.com
Did you know that about 40% of all Americans are sensitive or allergic to the gluten found in wheat products? Many don
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
CrossFit HQ WOD:
Thruster
3-3-3-3-3-3-3 reps
After-party/Metcon:
“Angels and Demons”
5 rounds for time
21 deadlifts
7 thrusters
(135/95)
Good job Deanna! We got your first 24″ box jump on the camera!
30 Muscle-ups for time
Alternate WOD:
As many rounds as possible in 20 minutes:
5 pull-ups
10 walking lunges with 45lb plate overhead
10 burpees
CrossFit HQ WOD:
Snatch
1-1-1-1-1-1-1 reps
Metcon:
“Karen”
150 wall ball shots (20/14)
*Ladies for your Karen to count as Rx’d you must hit the 10′ wall target on each rep!!
Jeff and Laura in the aftermath of Saturday’s “March Madness”
As many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
-Use 95lbs for all 3 lifts for men. 65lbs each lift for women
OR:
Make up any of the past 3 WOD’s