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… and she continues to persist!

CrossFit WOD for Wednesday, August 28th

press 5-5-5-3-3-1-1+, then

Wodapalooza Online Qualifier #1
AMRAP in 9:00
3-6-9-12-15 reps of
hang power snatch, 34/25/20/15kg
overhead squat, 34/25/20/15kg

30 double unders to finish each round. Post score to whiteboard!

This means you’d pickup a bar, do 3 hang power snatches, 3 overhead squats, 30 double unders. Then 6 hps + 6 ohs + 30 du. Then 9/9/30, 12/12/30, 15/15/30, etc.

READ: Wodapalooza Week 1, Workout 1 SCORECARD – WZA
WATCH: Jacob Heppner’s WZAOQ #1 Tips, Strategies, & Pacing

Teamwork!

ARTICLES

+ “Discipline is constant. Inspiration is fleeting.” – Entrepreneur

CrossFit WOD for Thursday 5/10

4 rounds for time:
60 double unders
15 dips
15 SDHP, 25/15kg
15 hanging leg raise

Performance
4 rounds for time:
60 double unders
15 ring dips
15 SDHP, 2×20/12kg kettlebells
15 toes-to-bar

Post time to whiteboard!

HIIT WOD – 12pm

Every 2 min for 10 min:
10 Cal Row
12 Dbl DB Push Press

Rest 1 min

Every 2 min for 10 min:
12 Sandbag Squats
10 Cal Row

Rest 1 min

Every 2 min for 10 min:
10 Cal Row
12 Ball Slam

Rest 1 min

Every 2 min for 10 min:
12 Sit Ups
10 Cal Row

HIIT WOD – 5:30pm

3:00 on, 1:00 off, for 15:00
agility ladders
5 double pushup burpees
10 butt scoots
15 med ball clean
20 6″ two-hand target jumps
EMOM for 7 minutes:
6 step-up skip/side
5 squat thrust box jump
4 pushup + t-spine twist
3 box jump overs
ABMAGGEDON
– 60 crunches
– 30 reverse crunch
– 60 twisting crunch
– 30 twisting reverse crunch
– 60 t-spine twist (forearm) plank
– 30 leg lifts
BSU
BUTTMAGGEDON
– 30 elevated single leg bridge-up/side
– 60 frog pumps
– 30 fire hydrants/side
– 60 frog pumps
– 30 jumping lunges