WOD - Wednesday, 4.29.2015

So cool!  Rachel and Keith making CrossFit.com!

So cool!  Rachel and Keith making CrossFit.com!

Another huge accomplishment!  Amanda has been working for years for this day.  Make sure to congratulate Amanda when you see her and get to work on achieving your personal goals too!  

CROSSFIT
Warmup

20 PVC Pass Throughs
10 Rotations Left
10 Rotations Right
5 Bull Dogs
10 Knee to Shoulder (each side/alternating)
10 Single Leg Toe Touches (each side/alternating)

Strength: X-WOD:

Every 90 seconds for 10 sets

1 Dynamic Deadlift @ 50-60% of 1RM
2-1-2-1-2-1-2-1-2-1 Box Jump

Pre-Wod:
With an empty bar:
5 Snatch Lift Offs
5 Snatch Pulls
5x 1 Power Snatch+1 Snatch Balance

Warm up to snatch weight for WOD.

Chipper (for time)
For Time

(Because it's Anita's 35th Birthday)

35 Calorie Row
3 Snatches (choose your weight)
35 Toes to Bar
3 Rope Climbs
35 Burpees

Accessory:

Tabata Air Squats-hold bottom of squat during rest.
(Coach will set the backup clock so you can keep track of time)
Do this at about 70-80%. Try and move steadily, focus on quality reps, and hit the same number of reps each round.

Cool Down
5-10 minutes of aerobic activity.

FITNESS (11am, 7pm)
Warmup

200m run, boot straps x5, inch worm + 2 push ups x 5,

2 rounds of: 10 hollow rocks, 10 lemon squeezes, 10 V ups, 10 beat swings, 10 leg swings

Go through all skills for the WOD-
WOD
30 DU,
5 burpees,
2 rope climbs
Double Unders/ burpees/rope climb- repeat with the below rep scheume
100/25/5, 80/20/4, 60/15/3, 40/10/2, 20/5/1