4.24.14 – WOD


Youth Strength & Conditioning class every Friday at 5pm.



Warm-up: 3 RFQ of:

16 Hard Pulls on Rower (guys sub 1:40 pulls/girls sub 2:00 pulls)
14 Dead Bugs w/ 2 sec pause using 5# plates in each hand
12 One legged Deadlift w/ KB, 6 each side
10 Sumo Stance empty barbell Squat

Skill: Every 2 minutes for 4 rounds:

3 Position Clean (Floor/Above Knee/Hi-Hang)

Sets 1-2 @ 60%
Sets 3-4 @ 65%

*complex style, all three Cleans are full squats

WOD: 3 rounds for time of:

50 Air Squats
35 Kettlebell Swings, Red/Blue
20 Ring Dips

*this WOD has an 18 minute time cap


WOD: “Dead & Gone”

Death by Pull-ups
Immediately followed by:
Death by Burpees
Immediately followed by:
5 rounds as fast as possible of:
20 V-ups
20 Supermen

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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