4.1.15 – WOD 

Posted on March 31, 2015 by WW

  

Athletes, aka, swolemates: Zach W. and Drew V. because smashing quads is always more fun with a buddy. 

Wednesday

CrossFit

Strength:

3 x of:

1 Push Press + 1 Push Jerk + 1 Split Jerk

• 60% of your 1RM Clean & Jerk, level loads across

WOD:

10 rounds, each for time, of:

3 Deadlifts @ 75% of your 1RM

5 Lateral Box Jump Overs, 24/20 inch box

7 Clapping Push-ups

100 yard Sprint 

– rest 90 seconds 

• go at a pace where you can keep splits consistent 

Warm down:

6 minutes of light cardio, you choose modality

25 Sit-up to Straddles

4 minutes Side Splits, 2 minutes each side

BaseFit:

For time:

5 rounds of:

5 Burpee Pull-ups

10 ABMAT SU

immediately followed by:

4 rounds of:

10 Medball Cleans

20 Medball Russian Twists

Immediately followed by:

3 rounds of:

20 Walking Lunge Steps

10 Toes to Bar 

Immediately followed by:

2 rounds of:

25 Jumping Air Squats

25 Bench Dips

Immediately followed by:

1 round of:

500 meter Row

25 Burpees 

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

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9 Responses to 4.1.15 – WOD 

  1. WW says:
    April 1, 2015 at 6:33 am

    5:15am

    Lani- 23:33 100#
    Bre- 24:51 190#
    Cindy- 23:38 103#/box PU
    Tommie- 25:18
    Rick- 21:40 205#
    Michelle- 26:19 115#/Rogue/Knee push
    Rob- 20:28 225#
    Autumn- 23:31 155#/knee
    Nicole- 25:18 190#/Knee
    Alex- 20:01 235#
    Paul- 22:35 225#

    Reply
  2. WW says:
    April 1, 2015 at 7:46 am

    6:30am

    Joe- 20:20 280#
    Tony- 22:51 135#/20″
    Laci- 24:27 105#
    Cammi- 24:28 160#/box push ups
    Jodie- 25:06 125#/rogue/knee
    Ron- 22:29 295#
    Dylan- mobility sess

    Reply
  3. MM says:
    April 1, 2015 at 8:55 am

    7:45 BASEFIT
    Patty- 34:50 14#/knee to elbow

    Reply
  4. MM says:
    April 1, 2015 at 10:04 am

    9:00am
    Manny- 21:23 275#
    Brian- 23:09 205#
    Erin 24:53 125#/knee
    Denise- 23:46 205#
    Tali- 23:27 143#/knee

    Reply
  5. MM says:
    April 1, 2015 at 12:57 pm

    12 pm
    Jeff- 22:37 185#
    Bonnie- 28:03 225#/knee/18″
    Josh- 24:37 225#/20″
    Kelly- 15:47 5 round 55#/step overs/knee

    Reply
  6. Sarah Fisher says:
    April 1, 2015 at 5:58 pm

    5:00 Basefit
    Carly 33:13
    Gina 31:00
    Alyssa 22:30
    Hailey 21:05
    Chris 26:09
    Matt 24:10
    Autumn 22:00
    Lorraine 31:47
    Alex 25:01
    Annie 30:30

    Reply
  7. WW says:
    April 1, 2015 at 6:10 pm

    4pm

    Matt- 20:50 350#
    Mike- 25:18 125#/20″
    Kristina- 22:46 135#/Rogue/Knee
    Heather- 25:18 205#/Knee
    Chris- 25:22 205#/PVC/Knee
    Jenn- 25:18 63#/Rogue/Knees
    Alex- 18:00 :30 rest/255#

    Reply
  8. WW says:
    April 1, 2015 at 6:13 pm

    5pm

    Errol- 24:46 315#
    Mike- 22:03 305#
    Jason- 23:28 335#
    Luis- 22:32 305#
    Warren- 23:22 235#
    Kyle- 22:08 225#
    Heather- completed
    Tim- completed

    Reply
  9. Sarah Fisher says:
    April 1, 2015 at 7:18 pm

    6:00 PM
    Jamie 20:43 275#
    Bobby 20:43 275#
    Dom 20:27 305#
    Jeff 21:24 205#
    Kim 22:43 165#
    Gail 26:02 105#
    Z’shawn 31:43 165#
    Johnny 10:00 135#

    Reply

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