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.
Thursday
CrossFit:
Warm-up:
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)
Test:
1RM Jerk (Split or Push) —> goal is heaviest load
WOD:
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:
Warm-up:
Same as CrossFit
WOD:
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
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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