4.2.15 – WOD 

 

Athletes: On Rampers from left to right, Michael, Chris, Nicole

Thursday/Friday

CrossFit

A)

3 rounds NOT for time of:

10 Handstand Push-ups

1 Rope Climb 

1 minute Hollow Hold 

B)

4 rounds, each for time, of:

20 Calorie Row 

15 Front Squat, 115/75 pounds

10 Push Press, 115/75 pounds 

5 Bar Muscle-ups 

Rest 2 minutes 

C)

6 minutes of light cardio (you choose modality)

3 x of:

8 Strict Toes to Bar 

15 HR Push-ups 

BaseFit:

WOD:

20 minute AMRAP of:

200 meter Run

1 round of “Cindy”

Warm down:

Same as CrossFit 

Mobility WOD:

Row 20 legs only, 20 arms only, 20 full pulls

Down dog alternate plank (45 seconds each) rest in child’s pose 5 rounds 

Med ball thoracic opener with barbell

Tricep mash 

Front rack stretch with band

Single arm plank rows

Half kneel core stabilizer with bands

Posterior cuff rig stretch

Froggie 

Couch plus 

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

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6 Responses to 4.2.15 – WOD 

  1. WW says:

    4:00 CF
    Matt 22:15 CTB
    Mike 32:30 95#/Green
    Jen 32:23 33#/Ring Rows
    Annie 32:15 45#/Ring Rows
    Dylan 24:46 95#
    Kristina 28:35 53#/Blue/Yellow
    Bonnie 32:17 75#/Black
    Kelly 34:52 35#/Ring rows
    Heather 29:11 65#/CTB
    Ryan-
    Joe-

  2. Sarah Fisher says:

    5:00 Basefit
    Tiffany 6+200 ring rows/knee PU
    Bill 5
    Blake 6 ring rows
    Giselle 5 ring rows/ knee PU

  3. WW says:

    5pm

    Coach John- 21:37 Rx
    Jubani- 24:31 Rx
    Nick- 30:00 CTB

  4. WW says:

    6pm

    Errol- 36:52 Rx
    Johnny- 29:44 75#/Ring Rows
    Gail- 31:30 45#/33#/Green PU
    Zach- 38:05 1/2 BMU/1/2 CTB
    Vero- 28:26 Black CTB
    Jeff- 34:30 95#
    Kim- 28:50 CTB

  5. Coach john says:

    7pm

    Andrew – 23:11 C2B
    Chase F. – 29:49 c2b ring dips
    Alex – 24:10 c2b
    Darlene – 23:03 RX
    Andrea – 27:17 mod
    Coach Sarah – 20:19 c2b
    Kip F. – 28:00 c2b
    Chris o. – 26:33 mod

  6. Coach john says:

    5:15 AM

    Paul F. 26:30 C2B
    Jamie M. – 25:45 C2B
    Shanon B. – 28:25 C2B
    Lani – 29:05 53# pull ups
    Nicole – 3 rounds 27:50 pull ups
    Alex R. – 31:07 RX
    Bri R. – 31:57 c2b
    Autumn – 32:15 c2b
    Michelle – 33:36 53# green band pull ups
    Zeeshawn – 38:01 c2b

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