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Workout of the Day Blog

Sunday 9.31.14 W.O.D.

Announcements: Labor Day Weekend Schedule
8.31.14 Sunday 9:30am Only – babysitting available
9.1.14 Monday 9:30am Only – babysitting available
Gymnastics Bias
Mobility:
10min
• Ankle
• Hips
• Shoulders
WOD:
“Mindy”
( “Cindy” + “Mary” )
10min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
** 3min Rest **
10min AMRAP
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
**Score total reps in both WODs. You will have 2 scores.
Extra Credit:
Tabata Sit Ups
8 rounds: 20sec. on, 10 sec. off
** Score total reps


Sunday 9.31.14 Competitor W.O.D.

Rest Day


Saturday 8.30.14 Competitor W.O.D.

Strength: Clean Complex (1RM – High Hang Clean + Strict Press)
**High Hang: from the pockets
WOD:
CrossFit Team Series Week, Event 4
In Teams of 3
18min AMRAP
30 Cal Row
30 Burpees
30 Hang Cleans (135,95)
**Follow the leader style (you can not pass the person in front)
** One bar per team, change weights out if needed
** Score total Cals + Reps


Saturday 8.30.14 W.O.D.

Announcements: Labor Day Weekend Schedule
8.30.14 Saturday 9:30am Only – babysitting available
8.31.14 Sunday 9:30am Only – babysitting available
9.1.14 Monday 9:30am Only – babysitting available
WOD:
CrossFit Team Series Week, Event 4
In Teams of 3
18min AMRAP
30 Cal Row
30 Burpees
30 Hang Cleans (135,95)
**Follow the leader style (you can not pass the person in front)
** One bar per team, change weights out if needed
** Score total Cals + Reps
Extra Credit:
Have a great weekend!
CLICK THOUGH FOR VIDEO WOD DEMO


Friday 8.29.14 W.O.D.

Dynamic Effort Upper
Strength #1: Power Snatch (9×1 @ 80% 1RM, every 45sec.)
Strength #2: Power Clean (9×1 @ 80%, every 45 sec.)
WOD:
15,12,9,6,3
Muscle Snatch (95,65)
HR Push Ups
Extra Credit:
100 Pallof Press
CLICK THROUGH FOR PALLOF PRESS MOVEMENT DEMO