6pm class exhibiting their core strength during the Waiter Walks
It is confirmed. CrownTown will be hosting the 31 Heroes WOD on Saturday, August 27th at 9am in lieu of the regularly scheduled team WOD. Register now by clicking on the link to the right of the home page. Brett P. is in! WW is in! Cheri B is in! Bri W. is in! Let’s keep this going! It’s the least we can do to honor the heroes and their families.
Skill – SMR (self myofascial release)
WOD – Part A) 10 rounds, each for time of 100 meter sprints, rest 90 seconds between efforts
Rest 5 minutes
Part B) 65% of 1RM back squat, 20 reps
Cool down – 10 minutes of static stretching/mobility (focus on hamstrings, quads and hip flexors)
Road Dog WOD – 10 Rounds for time of:
10 squats
10 sit-ups
10 push-ups
10 supermans
***Remember all CrossFit style workouts are scalable and modifiable to each individual’s fitness level
sprints best 14 and last was 24? 24 being that i wasnt paying attention 😉 for all the others i averaged 16.
65% of 1rm for back squats = 20 unbroken
Good work Brianne Willette!
Sprints 16secs & 20secs
75# Back Squats x 20
I AM TIRED! LOL
How those hammies?
sprints 15-21 sec
BS 20 @ 120#
can not express the amount of pain I am in 🙁 the hamstring was shot after the first sprint, shocked she lasted 9 more runs plus those BS…whew!
11 and 14 on the sprints. Got 18 back squats but I think I let them get me mentally….damn. That workout was much harder then I thought when I first looked at it. Fun working out with the 6pm crew .
U killed it on those sprints! 2 more reps bro next time I’m strapping the bar to your back until you get the 20.
Road dog wod powered by WW
Joe m. 11:30 rx
Nicest
Good work, Joe! There is another one up for you under today’s post. Get it!
Sprints 17-19secs
Back Squat 90# x 18reps (actually did 21 but 3 were “No Rep” not quite low enough) I’ll get em next time!
yeahhhh buddy!