Gymnastics Practice

WOD: 10/01/18



15 minutes practicing a gymnastics skill of your choice.

 

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. dumbbells, 20-in. box

Today we get to spend some time simply working on a Gymnastics skill. Not against the clock, no set reps, just practice. Think of a Gymnastics movement that you would like to work on and come to class tomorrow prepared to get better at it!

Derek Eason
Sunday Funday

WOD: 9/30/18

For time:
400m run
20 Burpees
400m run
18 Burpees
400m Run
16 Burpees
etc, etc, etc, until...
400m run
2 Burpee

*Time cap is 40 minutes.
*If you have a weight vest, 20/14, wear it.

Derek Eason
100's With Friends!

WOD: 9/29/18

100’s with Friends!
In Teams of 3:
30 minute AMRAP of:
100 Calorie Row
100 Box Jump Overs, 24/20”
100 Power Cleans, 115/75-lbs.
100 Bar Facing Burpees

Derek Eason
Stations!

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.

Derek Eason
Snatch Doubles

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.

Derek Eason
Swimming!

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.

Derek Eason
Hang Ten

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

Derek Eason
Sprintsss

WOD: 9/23/18

10 rounds of:
200m SPRINT

*Rest as needed between sets.


Derek Eason