10/24/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

3x

Row 300m

10x Shoulder Tree

10x SDHP

10x Wall Balls

Metcon (AMRAP – Reps)

2x

TABATA

Push Ups

Sit Ups

Squats

Post WOD Mobility

Clasp hands behind your back and lift away from your back.

Roll out lats

Pretzel stretch

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10/23/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

3x

10x Kettlebell Squat Clean

10x Push Ups

10x Sit Ups

10x Back Extensions

Front Squat (5 Every Minute for 10 Minutes)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder Press (95/65#)

Burpees

Comp (RX+)

115/75# Shoulder Press

Post WOD Mobility

Roll out quads and IT band

Banded shoulder stretch

Wide leg forward fold

Lunge leg on box or bench behind you

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10/22/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

3x

25x Double Unders

20x Jumping Jacks

15x Sit Ups

10x Back Extensions

Metcon (Time)

21-18-15-12-9-6-3

Deadlift (185/135#)

Knees to Elbows

Box Jumps (24/20″)

Comp (RX+)

205/155# Deadlift

Toes to Bar

Post WOD Mobility

Sit on butt!

fold one leg back and extend the other leg. Fold

Extend both legs in front and fold.

Fold both legs back and sit between feet.

Sampson stretch

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10/21/14

Announcements

No Class this Saturday at 8 and 9 am! Only WOD is at 11ish post wedding!

Main – CrossFit

Warm-up

2x

20x Mt Climbers

15x Hollow Rocks

20x Double Unders

15x Push Ups

Metcon (AMRAP – Reps)

30 Seconds on, 30 Seconds off, for 20 Minutes:

Row (Calories)

Pull Ups

-Switch each time

Post WOD Mobility

Ball on foot

Ball in Pec

Ball in back upper and lower

Ball in hip

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