WOD - Monday, 2.9.15

Nice work on that tough workout Sunday! It was a long one and a good one.

As we continue to examine more and more athletes in our Chiropractic office, we are finding that the ability to carry weights, especially overhead, is dangerously lacking. Get comfy with this movement and get used to seeing it in warm ups. Feel free to start adding it to your own accessory work before and after workouts every few days.

Remember everyone, the CrossFit Opens are around the corner! Get yourself registered today. The opens are NOT just for competitive athletes, it is a great chance for us to build the community. This year we will be programming all open WODs on Fridays during group class, and also on Sunday Mornings. This will give everyone a chance to do the workouts twice should you want to. Whether you are registered in the opens online or not, you will be doing the workouts in class, so you might as well register and see where you place world wide!
http://games.crossfit.com/team/7140  <- our page

 

 

Warm Up

10 Air Squats

10 Push Ups

10 Jumping Squats

5 Strict Pull Ups

10 Empty Bar Thrusters

10 Push Ups

 

Strength:

In 20 minutes, go as heavy as possible:

4x5 Front Squats, first working set at 88% of last weeks heaviest set of 3

If you did not do last weeks front squats, start at 80% of your 1RM Front Squat

 

WOD

AMRAP in 12 minutes:

7 Thrusters (95/65)

7 Bar Facing Burpees

7 Chest to Bar Pull Ups

 

Fitness

Warm Up

12 Minute EMOM

Min 1,2,3,4,5,6

Odd Min - 10 Air Squats

Even Minute - 10 Push-Up

Min 7,8,9,10,11,12

Odd Min - 5 Wall Balls

Even Minute - 3 Strict Pull-Ups

 

WOD

12 Min AMRAP

7 Wall Balls (30/20)

7 Burpee to a target (any bar above your reach)

7 Chest to Bar Pull-Ups (For those of you who are repeating group WOD in fitness, replace the pull Ups with 14 Kettlebell Swings 70/53)