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"The strong are harder to kill (and generally more useful)"
-Judge Daniel Goldstein

WOD - MONDAY (2/29)

2/29/2016

1 Comment

 
Picture
Warm-up:
Calf/Ankle Smash
Ankle Banded Distraction
400m Run
20 Burpees

WOD:
Run 800m
25 Toes-to-Bar
50 Push-ups
Complete 3 rounds for time. 

*SCALED=
*Run 400m
*15 Sit-ups
*30 Push-ups
*Complete 3 rounds for time. 

Cool-down/Skill:
Max Effort - Handstand Hold
or
Max Effort - Static Plank

OUTDOOR WOD
Meet in DA's Parking Lot at 12:00 PM.


POST SCORES TO COMMENTS.

1 Comment

WOD - FRIDAY (2/26)

2/26/2016

2 Comments

 
Picture
Warm-up/Mobility:
T-Spine/Lat/Glute Smash
Overhead/Hip Banded Distraction
20 Overhead Walking Lunge Steps
10 Chest-to-Bar Pull-ups
10 Burpees
Complete 3 rounds. 

WOD:

"CrossFit Open 16.1"

25 ft. Overhead Walking Lunge (95/65 lbs)
8 Bar-Facing Burpees
25 ft. Overhead Walking Lunge (95/65 lbs)
8 Chest-to-Bar Pull-ups
AMRAP in 20:00 min.

*SCALED=
*Sub Front-rack Walking Lunge (45/35 lbs)
for Overhead Walking Lunge
*Sub Jumping Pull-ups for Pull-ups

Review movement standards here - 
http://games.crossfit.com/workouts/the-open/2016#tabs-1

Cool-down/Skill:
Run 400m

OUTDOOR WOD
Meet in DA's Parking Lot at 12:00 PM.


POST SCORES TO COMMENTS.

2 Comments

WOD - THURSDAY (2/25)

2/25/2016

2 Comments

 
Picture
Warm-up/Mobility:
Low Back Smash
Hip Banded Distraction
30 Push-ups
30 Air Squats

WOD:
15 Burpees
150m Hill Sprint
AMRAP in 20:00 min. 

*SCALED=
*10 Burpees
*100m Hill Sprint
*AMRAP in 20:00 min.

Cool-down/Skill:
1 x Max Reps - Chest-to-Bar Pull-ups
or 
1 x Max Reps - Push-ups

OUTDOOR WOD
Meet at the corner of Breeze Hill and La Tortuga at 12:00 PM.


POST SCORES TO COMMENTS.

2 Comments
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