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Workout of the Day Blog

Wednesday 4.23.14 W.O.D.

Gymnastics/Skill
Mobility:
5min total
Shoulder girdle
keg stretch
Strength: Off
Skill: Off
WOD:
Happy Birthday Julia Ardis 4.23.14
EMOM 23 min:
A. 14 Front Squat 40% 1RM
B. 14 T2B
C. 14 Clapping Pushups
**Pick one of the movements above and complete Every Min. You may rotate between movements. Ex. Front Squats min #1, Clapping push Ups min #2, etc.
**Score successful rounds completed, if you fail a round, rest as long as needed and re-start.
Extra Credit:
Hollow body position
30 kips freezing every 5 to exhibit control
CLICK THROUGH FOR CLAPPING PUSH UP VIDEO DEMO


Wednesday 4.23.14 Competitor W.O.D.

Gymnastics/Skill
Mobility:
5min total
Shoulder girdle
keg stretch
Strength: Off
Skill:
Hollow body position
30 kips freezing every 5 to exhibit control
WOD:
Happy Birthday Julia Ardis 4.23.14
EMOM 23 min:
A. 14 Front Squat 40% 1RM
B. 14 T2B
C. 14 Clapping Pushups
**Pick one of the movements above and complete Every Min. You may rotate between movements. Ex. Front Squats min #1, Clapping push Ups min #2, etc.
**Score successful rounds completed, if you fail a round, rest as long as needed and re-start.


Wednesday 4.23.14 On-Ramp Class 5 of 6

Skill Review:
Kipping Pull Ups
KB Swings
Wall Balls
New Skill:
Thrusters
Overhead Squats
Walking Lunges
Butterfly Sit Ups
W.O.D.:
21-15-9
-Walking Lunges (L+R=2)
-Butterfly Sit Ups
-Thrusters


Tuesday 4.22.14 W.O.D.

Monostructural
Strength: Off
Skill:
Spend 5min working on Handstand Progressions for WOD
RX = Free HS Walk
Modifcations =
• Wall Walk to accumulate distance
• Wall Walk and walk across wall to accumulate distance
WOD:
CrossFit.com 4.1.14
20min AMRAP
10 Strict K2E
20 pistols (L+R=2)
30′ HS Walk
**Pistols: Modify by using box+pads at various heights
**HS Walk: wall walk then walk sideways using wall to balance, accumulate 30′
Extra Credit:
10x100m Row Sprint w/ 1min rest in between
CLICK THROUGH FOR HS WALK PROGRESSION VIDEO


Tuesday 4.22.14 Competitor W.O.D.

Monostructural
Strength: Off
Skill:
Spend 5min working on Handstand Progressions for WOD
RX = Free HS Walk
Modifcations =
• Wall Walk to accumulate distance
• Wall Walk and walk across wall to accumulate distance
• HS Walk into Wall to accumulate distance
Special Strength:
3×15 Reverse hyper – Heavy
WOD:
CrossFit.com 4.1.14
20min AMRAP
10 Strict K2E
20 pistols (L+R=2)
30′ HS Walk
**Pistols: Modify by using box+pads at various heights
**HS Walk: wall walk then walk sideways using wall to balance, accumulate 30′
Extra Credit:
10x100m Row Sprint w/ 1min rest in between