Wednesday
CrossFit:
Warm-up: For Quality:
50 Jumping Jacks
40 Double Unders
30 Mountain Climbers
20 Scorpions with a :2 pause
10 Inch Worm to Cobras
Skill: EMOM for 10 minutes perform:
3 Touch & Go Cleans (Full) @ 60% of 1RM
WOD: 20 minute AMRAP of:
5 Power Clean, 145/100 pounds
10 Toes-to-Bar
15 Wall Balls, 20/14 pounds @ 10/9 foot target
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD: 4 rounds for Reps of:
Plate Burpees
Row (calories)
Dumbbell Push Press
Bent Over Row with empty barbell
*continuous running clock, with 1 minute at each station and a 1 minute rest after each round (FGB style)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
11/13/2013,B)#95/#125/#135#165##175,C)9+3T2B RX
A) 11/13/13,
B) completed ,”
C) 65#, 70#, 75#, 85#, 95# “,
D) 5 rounds even 65#
(started with 85 but my back was really hurting so I just went down and concentrated on my form)
A) 11/13/13,B) complete,”C) 70#,75#,80#,85#,95#”,E) 5 rnds 75#
A) 11/13/13
B) Completed
C) 135 – 145 – 155 – 165 – 165
D) 9 + 4 pc RX
B. Completed
C. 75, 95, 115, 135 x 2
D. 7 Rounds + 5 PC – RX
B completed
C 35, 55. 85, 95×2
D 6+ 2 PC @ 85 ( started w/ 100 only did 2 rounds @ that weight)
b. Completed, c. 95-135-145-155, D. 9 + 1 T2B Rx,