3.25.15 – WOD 

 

Athletes: Nicole L. and Autumn S. with the partner pancake stretch. This is a great stretch for your hips, hamstrings and posterior chain. Grab a partner and try it out! 

Wednesday

CrossFit 

Strength:

Bench Press 5-4-3-2-1

• build to a heavy single for the day. It doesn’t have to be a 1RM, but if you feel good by all means go for it

WOD:

“Death By”

Toes to Bar

• start at 5

Immediately followed by

Kettlebell Swings, Red/Blue

• start at 10

Immediately followed by

KB Goblet Walking Lunge Steps

• start at 6 and increase by 2 each round, which is 1 more step per leg

Warm down:

6 minutes of Cardio (you choose modality)

3 x superset of:

60 plank Hold

60 pancake stretch

BaseFit

5 rounds of:

1 minute on, 1 minute off of:

Wall Balls

HR Push-ups

Double Unders

Warm down:

Same as CrossFit 

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

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8 Responses to 3.25.15 – WOD 

  1. MM says:

    Alex- 185# 15ttb, 11kb, 14lunge Rx
    Rob- 205# 10,12,12 blue kb red lunge
    Paul 265# 10, 12, 16 blue
    Nicole 95# 7,13,14 grn
    Rick 225# 10, 12, 18 blue
    Garrett was here
    Nate 190# 12, 15, 18 blue
    Michele 85# bench mod ad repeats 20 cal
    Vero 110# 15 Vups, 14, 12 grn
    Autumn 100# 11, 12,12 grn
    Cindy 78# 11, 16, 10 pink
    Lani- 83# 8,12,11 pink
    Mike- 205# 8,16,16 grn
    Bre- 100# 11,19,16 pink kb grn lunge

  2. MM says:

    Sarah- 73# 14 vup, 14, 12 pink
    Cammi- mod 10ttb, 18 lunge, 24 air squats started at 20 pink kb
    Justin- 195# 8, 12, 14 red kb grn lunge
    Derek- 245# 12,14,18 RX
    Joe- 265# 14,15, red kb -no lunge
    Ron- 245# 9,12,12 RX

  3. MM says:

    Tony- 1030 16#/singles
    Brandon- 860 20#/singles
    Jersey- 286 10#/du
    Jeff- 371 20#/du
    Jamie- 786 10#\singles

  4. WW says:

    9am

    Brian: 155# BP – 12/13/12 Blue
    Denise: 135# BP – 13/14/14 Green
    Danny: 235# BP – 12/13/14 Rx
    Jorge: 135# BP – 10/12/10 Pink
    Tali: 73# BP – 13/16/16 Leopard
    Josh: 175# BP – 16/16/14 Red Russians
    Mannie: 245# BP – 15/16/18 RX

  5. WW says:

    4pm

    Matt L.- 215# // 12/16/20
    Lore- 100# PR // 10/19/6 (mod)
    Bonnie- 95# PR // 9/11/10 (mod t2b)
    Heather- 95# PR // 11/11/12 Rx
    Michael- 195# // 16/12/16 Rx
    Kristina – 63# PR // 8/12/12 mod
    Rocio – 100# PR // 6/12/12 mod
    Jamie- 165# // 12/13/16 Rx
    Tim – 175# // 12/13/20 Rx

  6. WW says:

    5pm

    Shane: 275 BP/ 9/14/6 Rx
    Nick: 265 BP – 10/13/18
    Jason
    Danielle

    6pm

    Dom: 265 BP – 15/10/20 Rx
    Bob: 225 – 11/11/8 Rx
    Kim: 105 BP – 12/14/16 Green
    Jeff: 165 BP – 16/11/18 Blue
    Kyle: 235 BP – 13/13/12 Rx
    Manny: 205 BP – 10/12/8 Rx

  7. Coach john says:

    7pm

    Tony D. – 275# // 12/9/7 mod
    Mitchell – 175# // 12/16/12 mod
    Warren – 275# // 12/12/12 RX
    Jubani – 255# // 15/15/20 RX
    Zachery – 165# // 11/15/14 blue
    Moises – 235# // 16/16/18 RX
    Garey – 305# // 12/16/18 RX

  8. Coach john says:

    8pm basefit

    Reta
    Shawn
    Daniel
    Cynthia
    Mac
    Gail

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