Team Hurts So Good at the Weekly Open Event for 18.2

Teams are STILL open to join for the remaining three weeks of the Foundation CrossFit Intramural Open 2018! Sign up on the sheet outside the office windows.

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+ Leaving a Legacy: Lindsey Valenzuela’s Incredible Comeback – Athlete Daily

CrossFit WOD for Tuesday 3/6

AMRAP in 10 minutes:
35 double unders
15 ground-to-overhead, 35/25kg

rest 5 minutes

AMRAP in 10 minutes:
18 double unders
6 box jumps, 32/24″
3 muscle-ups

rest 5 minutes

max OHS (35/25kg) in 3 minutes

Post all three scores to whiteboard!

CompEx WOD

MFT #1404

HIIT WOD

SET 1

EMOM 1:00 x 10
10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2

4 rounds, 1:00 on/:30 active recovery

  • curtsy lunge with db / mountain climbers
  • db squat flow / box shuffle
  • RDL w/db row / squat jacks

SET 3

LADDER

10-to-1
shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each

  • bicycle
  • reverse sit up
  • crunch
  • russian twist
  • flutter kicks
  • slow/no arms sit up
  • scissor kicks

Endurance WOD

Many people have been asking for Endurance workouts while we wait for the next iteration of ENDURANCE CLUB to come back. Here’s one you can do at the nearby track

9x300m run, alternate between medium-hard intensity and medium intensity (or :05 to :10 slower per effort).

Look for the hash marks along the track during a two-lap warmup jog. The 300 starts at the number and concludes at the Finish Line.

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