6.5.14 – WOD

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The Olympic Weightlifting program has commenced. Great turnout for the first class. Remember it’s every Tuesday at 6:30am & Friday at 6pm. There is NO additional cost to attend this class, if you have a CrossFit membership it is a perk for being a member at CrownTown. If you’re interested in becoming more proficient at the technical lifts like Snatch, Clean & Jerk, and want to get stronger, we strongly suggest you take advantage of the class.

Thursday & Friday

CrossFit:

Warm-up: 2 rounds for Quality of:

50 Hard pedals on Airdyne
1 minute Side Plank Hold (15 secs x 4 of: Raise top leg/raise bottom leg —> both sides)
8 Wall Angels
20 Pistol Rolls (scale is Deck Squats, if needed), 10 each side

Skill: Every 2 minutes for 4 rounds:

2 Position Clean (Full) @ 80% of 1RM (Above Knee/Hi-Hang)

*complex style, all full squat cleans, 80% of 1RM Squat Clean

Strength: 10 minutes to establish a 20RM Front Squat

WOD: 3 rounds for time of:

10 Strict Handstand Push-ups
20 Chest to Bar Pull-ups
50 Double Unders

*this WOD has a 15 minute time cap

BaseFit:

WOD: Teams of 3 for time:

3,000 meter Row (alternate every 250m)
Then, 9 rounds of:
10 Kettlebell Swings
15 Push-ups
10 V-ups
(Sprint rounds —> complete a full round, then rotate through)
Then:
Run 1 mile together. Workout stop when all 3 team members finish the mile.

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

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