HBD KB! She DJ’ed our Holiday Party this past weekend
ARTICLES
CrossFit WOD for Monday 1/30
EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips
Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!
HIIT WOD
SET 1
1:00 stations, 3 rounds
- med ball toe taps
- reverse lunges
- shoulder taps
- ring row
- med ball thruster
- rest
SET 2
3:00 stations, 1 round
- row
- burps onto plate
- med ball ramp sprint
- med ball sit up
- KB drag
SET 3
Holds, 1:00 min each:
- wall sit
- arch
- side plank, R
- boat pose
- side plank, L
- glute/hip bridge
- KB rack hold
- hollow
- wall sit
- hang
CompEx WOD
Gymnastics Strength WOD
squat series, ankle prep, jumping mechanics, knee jumps, hamstring series