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

Athlete: Nicole L. cranking out some Wall Balls on Monday.

Wednesday

CrossFit:

Warm-up:
Stations 45 second warm-up pace/ 15 second transition x 3 rounds:
Airdyne
Row
Jumping Jacks
Mountain Climbers

Test 1:
Max Push-ups

*must maintain plank position and no more than a 3 second pause

Test 2:
1RM Bench Press

WOD:
Every 4 minutes for 5 rounds (20 minutes):
Run 200 meters
10 Hang Squat Cleans, 135/95 pounds
20 KB Swings, Blue/Pink

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Tabata Mash-up x 8 rounds of each:
Toes to Bar
DB Push Press

Rest 1 minute

A-Squats
V-ups

Immediately followed by a 400 meter Farmers Carry with a KB in one hand and a plate in the other hand (NO running —> Red/Green KB, 45/25 pound plate)

BaseFit for Kids:
Same as above, but scale weights on Farmers Carry

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

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