17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release pushups
SKILL: 3 Rounds Max dead hang from pullup bar Max plank hold (top of pushups) Max ring dip hold/box dip hold *Rest :30 in between holds WOD: 4 Rounds for time 10/8 Calories on Bike (Rower if needed) 10 Ring Rows 200m run *Every 4 min, take 2 min rest…
A) Crossfit open wod 17.4 B) tbd
CF Kids – Green Eggs and Ham
Workout of the day - March 14th, 2017 Warm Up - Baseball Skill - Overhead plate carries WOD - AMRAP 7 Jumping Pullups 3 Burpees 7 Push Press 10m Backward Pedal GAME!!!!!
SKILL: Deadlifts Every :45 x 8 rounds 2 reps @ 60-70% WOD: 3 rounds 250m row 10 pushups 15 KB Deadlifts (70/53) 10 burpees over the KB 250m row *Pair up in teams of 3, one person goes while the other two rest. Keep rotating until each person has completed…
A) CF S-WOD B) CF Metcon C) Strict press: build up to a heavy set of 5, then 2 x max s2o at heaviest weight used.
SKILL: Push Press 15 min to find 3RM WOD: Sled/Run Relay Races 100ft Sled Push (empty) (50ft down and back) 100m run (50m down and back) *Have people go head to head, loser performs 5 burpees after race. *Go through 3 to 4 times, depending on time. Score is 3RM
A) CF S-WOD B) CF Metcon C) Wallballs (20/14) EMOM x 6 min; 10 -12 reps
SKILL: Back Squat 3 x 6 at highest weight completed last week (around 70% for those who didn’t squat) WOD: AMRAP 9 8 Knee Raises (Knee Raises off box – situps) 8 Box Jump Overs (20/16) 8 Wallballs (20/14) Score is BS weight/Rounds + Reps