10.30.14 – WOD

Seems like sick season is right around the corner. Please put an extra effort to sanitize your equipment after use. This will limit the likelihood of acquiring any illness and keep you on the path towards reaching your goals.



Jog 600 meters, then:
Group warm up led by coach:
2 x for Quality of:
30′ Knee Pulls
30′ Heel Pulls
30′ Toe Pulls
60′ Carioca
30′ Lateral lunge
30′ Scissor Kicks
10 Scorpions w/ 2 sec pause (5 each side)

1RM Jerk (Split or Push) —> goal is heaviest load

Every 6 minutes x 4 rounds (24 minutes):
25 Wall Balls
20 Toes to Bar
15 Burpees
10 Deadlifts, 275/185 pounds

BaseFit & BaseFit for Kids:

Same as CrossFit

Tabata Mash-up:

8 rounds of:
:20 Max Jumping Lunges
:10 Rest
:20 Max Clapping Push-ups
:10 Rest

Immediately followed by:

8 rounds of:
:20 Max KB Goblet Squat
:10 Rest
:20 Max Windshield Wipers

Rest 5 minutes

15 Man Makers for time, 45/30 pound DBs

Rest 1 minute

Accumulate 2 minutes in Plank position

Mobility WOD:

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

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