221007 Friday
Day 5WOD 221007 Warm-up – Coach’s Choice A For Time100 calories – Athlete’s Choice75 Russian kbs 24/16kg50 wallballs… 30 double unders – OR – 5 burpees every stop or drop75 Russian kbs100 caloriesB. post WOD recovery
221006 Thursday
Day 4WOD 221006Aerobic Repeats + Flexibility Training A. Choose an apparatus and work @ 90% effort5:00 work…2:30 rest3:00 work…1:30 rest1:00 work…1:30 rest3:00 work…2:30 rest5:00 workB. Flexibility Training Happy Wedding Day Coaches Katie & Shaun!!!
221005 Wednesday
Day 3WOD 221005 A. EMOM 8:001) 10 Empty barbell curls2) 6 ½ kneeling press each armRest 2:00, then BB. EMOM 8:001) 30sec Hollowbody hang2) 6 Dual DB power cleansRest 2:00, then CC. 1 set every 2:00 x 55 burpees AFAPHeavy sled push downD. post WOD recovery
221004 Tuesday
Day 2WOD 221004 Warm-up – Coach’s Choice A. Split Jerks 5×31 set every 2:00 build to find 3RMRest 3:00, then BB. AMRAP 20:00200m Run10 medBall clean wallball 20# 10’/ 14# 9’10 ring rows10 medball sit-ups 20/14C. post WOD recovery
221003 Monday
Day 1WOD 221003 Warm-up – Coach’s Choice A. 1 set every 3:00 x 53 man makers5 dual DB. DeadliftsFarmer’s Carry down and backRest 3:00, then BB. 5-7 Sets 12:00 Cap 90% effort10 Calories7 T2BC. post WOD recovery ShedHead Spotlight: Anamika Click here to read her story!
ShedHead Spotlight: Anamika
When did you first find CrossFit? A year before I turned 40, in February of 2020. Why was your motivation to start? I wanted to try and be healthier and get stronger so I can be there for my son for as long as possible. Also, my husband has MS and is in a
ShedHead Spotlight: Anamika Read More »
220930 Friday
Day 5WOD 220930 Warm-up – Coach’s Choice A. EMOM 30:001) Dual DB bench press, left, right, both x 32) 6 OH walking lunges each arm3) 30-50 DU/ 60-100 singles4) 1-3 Rope Climbs5) AMRAP 30sec – Hollow Body RocksB. post WOD recovery Happy Birthday Dana!!!
220929 Thursday
Day 4WOD 220929Aerobic Intervals + Flexibility Training A. Over/UnderSelect 1 of 3 movements:• wallballs• Burpees• Box jumpsGoal is to row the distance and end on the prescribed meters. For each meter over or under, perform that many reps of the selected movement0:00 100 m row3:00 100 m row6:00 200 m row9:00 200 m row12:00 300m
