WOD - Wednesday, 1.6.2016

Congrats to the Vietmeier! Aidan Michael was born 12.20.15 at 8:15pm. 6lbs 5.1oz 19.5 inches long.  Can't wait to see the whole gang back at the gym!

Congrats to the Vietmeier! Aidan Michael was born 12.20.15 at 8:15pm. 6lbs 5.1oz 19.5 inches long.  Can't wait to see the whole gang back at the gym!

Just a few quickies:

Holiday party is this Friday!

CF Kids and Teens has kicked off... a few spots still left for Sunday classes -- info at the front desk or

COMPETE Classes have been awesome -- M, T, W, TH, FR at 345, Sat at 11 -- be there if you want into the "sport" side of CrossFit

CROSSFIT
WARMUP
With a partner: Partner A Rows 200/150m Partner B holds 2 KBs over head switch after row 3 rounds

5 Inch worms 5 yoga push ups

With a KB: 1 arm swings RKB swings 1 arm bent over row 1 arm thruster 10 reps per side per movement

TEST
Row 2K

This is a test. We will be doing interval work with the row erg and basing the % work off of your time today. The harder you work here, the harder the row work will be over the next few months, the better you will perform and the better you will look naked Today is the day you fall off the rower. Push it out!

Post 2k Recovery: While you are catching your breath Foam roll 30 seconds per side/region: quads, hamstrings, calves, low back, upper back.

After you catch your breath: 10 leg swings forward and back 10 leg swings side to side 10 squat + thoracic rotation 10 Walking lunge to instep 10 inch worms

RECOVERY WOD:
10 minutes for quality: 10-20 push ups 12 1 arm thrusters 53/35#, 6 each arm, pause 1 second at the top and the bottom positions 15 OHS 45/35# Crab walk 1 length of the gym, forward


FITNESS (11AM, 7PM)
WARMUP

Tabata 4 rounds: 20 sec side shuffle, 10 sec air squats. then: 10 hollow rocks, 10 superman rocks, 10 arm circles in each direction, 10 beat swings, 10 boot straps

A) WOD 1

21-18-15-9 Wall ball (20/14), toes to bar

B) WOD 2

15 min AMRAP: 300m row, 20 box jumps, 20 wt situps (20/10#)