3.12.15 – WOD 



Athletes: Marcie, Tali, and Rocio stretching out their hips after a 10RM Back Squat and a lot of Wall Balls. 

Thursday

CrossFit

WOD:

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible. 

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.

Warm down:

Row 6-8 minutes slowly

3 x 15 superset of:

GHDSU

Banded Good Mornings

BaseFit

WOD:

3 rounds for Reps of:

1 minute Pull-ups

1 minute Empty Barbell Push Press

1 minute KBS

1 minute Plank

1 minute Rest 

Warm down:

6-8 minutes on Airdyne slowly

3 x 15 superset of:

15 Reverse Snow Angels

10 Heels to Heaven

Mobility WOD:

Warm up: jog/row 200m

Foam roll thoracic spine

Overhead stretch (med ball weighted)

Foam roll quads and it-bands

Shoulder flexion with band

Tricep with band

Tricep grind rig/bar

Upper trap rig/bar

Ham/glut insert rig/bar

Hip anterior mob with 45#

Psoas smash

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

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14 Responses to 3.12.15 – WOD 

  1. WW says:

    4pm

    Kristina – 53/83/183
    Jodie – 65/85/165
    Alex – 105/135/345
    Luis – 155/225/355
    Mike – 175pr/225/355
    Matt – 165/265/425
    Tony – 165/210/355

  2. MM says:

    Bre- 175 pink kb/ 45#/ pull-ups
    Cassidy- 205# small silver kb/ 15#/ ring pulls

  3. WW says:

    5pm

    Nick D. – 195/275/425
    Spencer – 255/345/595
    Tommie – 215/245/475
    Danielle – 95/135/285pr

  4. John says:

    6pm

    Erin – 65/83/193
    Brett – 165/245/385pr
    Jeff – 105/145/255
    Vero – 95/135/265
    Kim – 95/115/205

  5. John says:

    7pm

    Nathan -165/225/305
    Jamie m. – 135/205/285
    Zachary – 115/165/295pr
    Moises – 155/215/325
    Jubani – 145/215/345pr
    Andres – 185/225/455
    Chris o. – 70pr/102pr/275pr

  6. John says:

    8pm BaseFit

    Shawn
    Jubani
    Andres
    Jeff
    Zachary
    Cynthia

  7. MM says:

    Mike- 135#, 165#, 285#
    Nicole- 73#, 113#, 253# (pr snatch)
    Cindy- 63#, 93#, 143# (pr clean)
    Lani- 93#, 103#, 143# (all pr’s)
    Autumn- 83#, 103#, 203# (all pr’s)
    Danny- 155#, 215#, 385# (sn&clean pr)

  8. MM says:

    Ron- 155#, 195#, 415#
    Ed- 115#, 135#, 295#
    Sarah- 63#, 75#, 170#
    Derek- 15.3 then 125#, 185# 345#
    Cammie- open WOD 15.3

  9. MM says:

    7:45 BASEFIT
    Brandon- 177 pull-ups/ 45#/ green kb
    Jeff-199 pull-ups/33#/blue kb
    Jamie- 212 thick green band/ 15#/ leopard
    Tony- 204 thin green band/ 45#/ pink kb

  10. John says:

    9am

    Tali – 33/73/185
    Mannie – 145/215/335
    Denise – 95/125/265

  11. John says:

    12pm

    Rachel – 68/93/193
    Heather – 85/135/265
    Bonnie – 85pr/125/305

  12. MM says:

    Nick- 88 24’/20#
    Steven- 119 20’/25#
    Alex- 205 24’/45#
    Jersey- 154 20’/30#
    Blake- 95 rouge block/20#

  13. MM says:

    Oly 6pm
    Luis
    Fred
    Manny
    Martha
    Nicole
    Dom
    Missie
    Vanessa R
    Dee

  14. MM says:

    Bre- 93#, 133#, 243# (clean pr)

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