CrossFit WOD for Saturday 2/22/2020
EMOM x 21:00
a. 200m run/250m row
b. 10 box jump overs
c. 10 pull-ups
Challenge yourself with higher boxes but complete the work every interval!
Share attendance to whiteboard. Post workout is lower leg rollout and lat foam rolling.
READ: Zion Williamson Is More Than a Walking Mixtape – The New Yorker
WATCH:
CrossFit WOD for Friday 2/21/2020
DB “HAMMER”
5 rounds for time:
5 dumbbell power cleans
5 dumbbell squats
5 dumbbell jerks
20 pull-ups (Performance does 10 L-pullups)
Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells.
Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side.
READ: 10 Best Exercises For Your First Spartan Race – Spartan Race OCR
WATCH: “Sprints” are 5k runs, “Supers” are 10k runs
CrossFit WOD for Thursday 2/20/2020
400m walking lunge for time + some other stuff like tabata and jerks
Share time to whiteboard! Post workout is the Hips of Glory + Super Pigeon complex.
READ: Benefits of Walking Lunges – BarBend
RECIPE: Paleo Lunchboxes (Part 3) – Nom Nom Paleo
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CrossFit WOD for Wednesday 2/19/2020
10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees
Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.
READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio
WATCH:
What do you usually ALWAYS have in your fridge?
What’s on your usual grocery list?
CrossFit WOD for Tuesday 2/18/2020
AMRAP in 10:00
10 HSPU
20/15 calories
30 single leg squats
Share score to whiteboard. Post-workout is SLIPS!
READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post
WATCH:
A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.
You in?
(I’ll be programming training into classes regardless)
CrossFit WOD for President’s Day Monday 2/17
5 rounds for time:
30 wall ball, 20/14/8lbs to 10/9/9′
10 deadlifts, 114/70/45kg
Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.
READ: Is the RICE Method All Wrong? – Spartan Race
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CrossFit WOD for Sunday 2/16
“THE GHOST”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good mornings (recovery of post chain). Calf rollout on kettlebell, 3min/side. Doorway chest stretch, 90sec/side
READ: Why Protein Isn’t Created Equal (And How to Find the Best Sources For Your Needs) – BarBend
WATCH:
