9.22.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Coach Rose & Coach Melissa standing on the podium in 3rd place at last weekend’s Dynamic Duo competition against some heavy competition.

Monday

CrossFit:

Warm-up:
6 rounds for Quality (3 each) w/ a partner —> relay style:

100 meter Row
20 Double Unders
10 Burpees
:30 Side Plank (L)
:30 Side Plank (R)

*rest while partner works

Strength:
EMOM x 10 mins:
1 Clean & Jerk

*build across the ten sets

WOD:
21-15-9 reps for time of:
Overhead Squats, 115/75 pounds
Toes-to-bar

*this WOD has a 10 minute time cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
EMOM X 25 minute running clock

Minute 1 =20 Russian KB Swings

Minute 2 = 15 Wall Balls

Minute 3 = 7 Strict Pull-ups

Minute 4 = 3 Wall Climbs

Minute 5 = 20 ABMAT SU

*5 rounds of above

BaseFit for Kids:
5 rounds for time of:
12 Russian KB Swings
10 Wall Balls
8 Pull-ups
6 V-ups
4 Burpees
2 Wall climbs

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

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