WOD: 9/28/18
Deadlift 2-2-2-2-2-2-2 reps
21-15-9 reps for time of:
Pull-ups
Deadlifts, 225/155-lbs.
WOD: 9/27/18
Stations
45 seconds of work / 15 seconds of rest
5 rounds for max reps of:
Walking Lunges
Push-ups
Dumbbell Snatches, 50/35-lbs.
Wall-balls, 20/14-lbs.
Sit-ups with Med-ball, 20/14-lbs.
WOD: 9/26/18
Snatch 2-2-2-2-2-2-2 reps
3 Rounds for time of:
400m Run
15 Toes-to-bar
9 Power Snatch, 135/95-lbs.
WOD: 9/25/18
12 Rounds for time of:
4 Pull-ups, strict
3 Handstand Push-ups, strict
2 Ring Dips, strict
Swimming
By Michelle Feldman
Would you like to incorporate swimming into your CrossFit programming? Swimming can be useful for boosting your fitness, and is a great thing for people to use in their training due to a number of reasons. 1) It is an all over body workout. You use arms, legs, back and core all at once. 2) It is low impact. So if you have an injury or a overused spot, it is a great thing for you to do as there is little impact on the joints and you are supported by the water. 3) It is excellent for cardiovascular development. Your lung capacity will increase as well as your endurance and stamina. It will also teach you better breath control which you can then apply to your CrossFit training. 4) It is good for muscular endurance. Your shoulders, legs and core do A LOT when swimming so their ability to cope with repetitive intensity will improve. 5) It is also a great thing to do as an active recovery on your “rest” days as there is low impact on the body and you can just do it gently rather than at any intensity.
Worried your swimming needs some improvement gottcha covered there too. Our very own Brittney and Kelsey were both competitive swimmers and are willing to coach you and share their knowledge to help you improve your breathing and stroke techniques. Brittney is also willing to give us swim WODs too.
Osborn aquatic center has a great indoor pool and the cost is $6.00 per visit or if you want to really commit you can get a 15 visit swim pass for $70.00 (it’s good for 4 years).
Is this all sounding good? We will be meeting on Thursdays at 2 pm at the pool. Depending on interest or people's availability Sunday is also an option for an additional/alternate day. If you are interested text Michelle at 503-706-8064 and I will add you to the group text.
WOD: 9/24/18
20 minute AMRAP of:
10 DB Hang Squat Cleans, 50/35-lbs.
200m Run
10 DB Push Jerks, 50/35-lbs.
200m Run
WOD: 9/23/18
10 rounds of:
200m SPRINT
*Rest as needed between sets.
WOD: 9/22/18
Randy
For time:
75 Power Snatches, 75/55-lbs.
Rest as needed.
G.I. Jane
For time:
100 Burpee Pull-ups
WOD: 9/21/18
Push Press 2-2-2-2-2-2-2 reps
Split Jerk 2-2-2-2-2-2-2 reps
Tabata Assault Bike
*Score is total calories.
WOD: 9/19/18
Back Squat 2-2-2-2-2-2-2 reps
3 rounds for time of:
60 Air Squats
20 Box Jumps, 24/20-in.
10 Chest-to-Bar Pull-ups
WOD: 9/18/18
For Time:
1 Mile Run
100 Double Unders
27 Deadlifts, 205/145-lbs.
800 Meter Run
100 Double Unders
21 Deadlifts, 205/145-lbs.
400 Meter Run
100 Double Unders
15 Deadlifts, 205/145-lbs.