WOD: 8/20/17
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
*Time Cap: 25 minutes
WOD: 8/19/17
Row Drag Row
For time:
Row 2000m
Sled Drag 1000m, 135/90-lbs.
Row 2000m
*In teams of two, must partition in 500m and 100m relays.
WOD: 8/18/17
10 minutes of Turkish Get-up practice.
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 35/25-lbs.
15 right-arm kettlebell snatches, 35/25-lbs.
Today you can use kettlebells, dumbbells, or even barbells, but please don't use a person :)
WOD: 8/17/17
Each for time:
Row 800m
100 DU
20 Front Squats, 135/95-lbs.
Row 600m
80 DU
16 Front Squats, 135/95-lbs.
Row 400m
60 DU
12 Front Squats, 135/95-lbs.
*Rest as needed between each.
WOD: 8/16/17
Power Clean 1-1-1-1-1 reps
16 minute AMRAP of:
2 Rope Climbs
8 Power Cleans, 165/115-lbs.
200m Run
The Power Clean!
The Pull
-Shoulders over the bar.
-Drive knees out and back
-Bar travels straight up.
-Back stays straight and does not change angle.
-Heels and forefoot on the ground, solidly.
-Bar stays as close to the body as possible.
The Extension
-Bar makes contact with body at upper thigh/hip.
-Extension of hips, knees, and ankles.
-Aggressive shrug to begin pull under the bar.
-Squeeze those cheeks!!!
The Catch
-Front rack position! Elbows as high as possible, two to three fingers on the bar only!
-When feet land elbows are all the way up!
-Quarter squat landing. That means knees out and hips slightly back. Just like a squat.
-Full foot in contact with the ground.
-Feet land in squat position, not super wide "starfish" style.
-A great heavy power clean lands as close to parallel as possible!
WOD: 8/15/17
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
YOU CHOOSE!!!!!
WOD: 8/14/17
Sumo Deadlift 7-6-5-4-3-2-1 reps
18-15-12-9-6 of:
Sumo-Deadlift High Pull, 95/65-lbs.
Burpee Box Jump Overs, 24”/20”
Check out the crew for Friday's Endurance Club Swim WOD.
Endurance Club meets every Friday at 5:30pm.
Some weeks they stay at the gym, some weeks they venture to Avery park for an outdoor WOD, and sometimes they swim!
If you are interested in longer WODs with some friends, come by on a Friday afternoon.
WOD: 8/13/17
CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 Ab-mat sit-ups
60 single-leg squats, alternating
40-cal. Row, airdyne, ski-erg (400m run)
20 DB push presses, heavy
WOD: 8/12/17
Teams of 3
30 minute AMRAP of:
60 DB box step-ups, 50/35-lbs.to 24”/20”
90 Push-ups
120 Air Squats
*Share reps as needed.
WOD: 8/11/17
Establsih a 2RM Hang Snatch
2 Rounds for time of:
22 Toes-to-bar
22 Hang Power Snatch 115/80-lbs.
Week in Review:
Our very own Joey Kimdon is the 2nd Fittest Women on Earth in the new 35-39 year old Master's Division at the CrossFit Games!!!!!
We have an in-house physical therapist named Josh Walters who is opening up shop this weekend. Follow this link to sign-up for an appointment ------------->
HTTPS://SQUAREUP.COM/APPOINTMENTS/BOOK/CRE3CM8W3AE3D/THE-HUMAN-MOVEMENT-REHAB-AND-TRAINING-LLC
Endurance Club is going swimming tomorrow! Meet at the Osborne Aquatic Center with all your swim gear and the $6 entrance fee at 5:30pm this Friday. Get your Swim WOD on!
