3.30.15 – WOD 

  

Breakfast Club post 15.5. The Open is a wrap. Thanks to all that participated and made it an experience to remember. Congrats to all that set new personal records and those that pushed their body to new levels of fitness. Team CrownTown will have several athletes that qualify for the next stage of competition. Stay tuned for updates. 

Monday

CrossFit 

Strength:

A) Clean (Full) 5 x 1 @ 85% of your 1RM Clean & Jerk, level loads across

B) Thruster 4 x 1 @ 75% of your 1RM Clean & Jerk, level loads across 

WOD:

7 rounds for time of:

7 Burpee Broad Jumps

7 Pull-ups 

7 Hang Power Cleans, 135/95 pounds 

Warm down:

6 minutes of light cardio 

3 x of:

5 Sit-up to Straddle

1 minute Pancake Splits

1 minute Middle Splits 

BaseFit 

WOD

Every 4 minutes for 6 sets (24 minutes)

Run 300 meters 

10 KB SDHP

10 KBS

10 KB Goblet Squats 

Warm down:

Same as CrossFit 

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

© copyright Powered By WW, LLC 2015


This entry was posted in WODs. Bookmark the permalink.

9 Responses to 3.30.15 – WOD 

  1. MM says:

    Alex- 13:05 Rx
    Rob- 14:04 Rx
    Tommie- 14:51 Rx
    Lani- 5+3 hpc 63#
    Paul- 6+8 Rx
    Nicole- 4+3 pu 85#
    Cindy- 15:00 68#/blue
    Vicent- 6 105#/blue
    Shannon- 5+2 pu 65#
    Rick- 6+7pu 115#
    Autum- 5+3 bur 75#
    Michelle- 4 65#/grn

  2. MM says:

    Toni- 6+4 pu 75#
    Cammi- 6+4bur 75#
    Rocio- 5+5bur 65#/yellow&thin grn
    Erin- 4+7pu ring pulls/55#
    Ron- 6+1 bur Rx

  3. MM says:

    Kirk- grn kb finished each round under 3 min

  4. WW says:

    9am

    Brian- 14:53 115#
    Denise- 13:00 85#

  5. WW says:

    12pm

    Mannie- 12:28 Rx
    Bonnie- 5 + 6 reps 85#/Black PU
    Amy- 6 + 4 reps 63#
    Rachel- 13:56 53#

  6. Sarah Fisher says:

    4PM
    Bre 6+3 burpee broad jumps Rx
    Mike 6 65# green PU
    Jodie 5+5hpc 70# blue/purple PU
    Trevor 14:16 75# yellow PU
    Jen 6+4 burpee broad jumps 35# GPU
    Annie 5+7burpee 45# RR

  7. WW says:

    5pm BaseFit

    Lorraine- completed 18#
    Haley- completed 18#

    6pm

    Johnny- 5 rounds 75#/Blue PU
    Kim- 13:38 85#
    Vero- 6 rounds Black PU
    Tali- 13:20 58#/yellow PU
    Gail- 5 + 17 reps 45#/Blue PU

  8. Sarah Fisher says:

    5PM
    Dom 10:28 RX
    Marcie 13:45 63#
    Mike 12:26 Rx
    Danielle 12:34 Rx
    Errol 5+2 HPC Rx
    Luis 6+14 Rx
    Alex 6+7 Rx
    Jason 5 Rx

  9. Sarah Fisher says:

    Tues 7PM
    Nicho 13:06 Rx
    Jamie 6+14 Rx
    Josh 5+14 95#
    Fred 5+13 125#
    Chris 5+6 75#
    Adam 3+14 85# jumping pu

Leave a Reply