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WOD 3-16-18

March 15, 2018/in WOD /by Kare Williams

18.4

 

Image result for 18.4 crossfit open

WOD 3-15-18

March 14, 2018/in WOD /by Kare Williams

 

Base Building

3 Rounds

2 min rowing @ 70%
2 min TABATA : KB push Press / Russian twists
2 min bike @ 70%
2 min TABATA: KB bent over row / Russian twists
2 min Rowing @ 70%
-30 sec rest between movements-

WOD 3-14-18

March 13, 2018/in WOD /by Kare Williams

Turkish Get Ups

EMOM 30 sec wok 30 sec rest
Alternating sides

WOD

8 Rounds for time

AMRAP 1 min
Shuttle sprints: 10′ / 20′ / 30′
1 min rest

 

Image result for Turkish get ups

WOD 3-13-18

March 12, 2018/in WOD /by Kare Williams

CORE

3 X
30 sec R plank
30 sec L plank
10 KB overhead sit ups
20 sec bar hang with lat activator

WOD

For Time

5 Wall Walks
10 Russian twists
20 Pull Ups
40 Wall Balls
500 meter row

Rx 14# / 20#, 9′ / 10′, 15# / 25#
Rx+ 14# / 20#, 10′ / 11′, CTB, 25# / 35#

Image may contain: 1 person, playing a sport and outdoor

WOD 3-12-18

March 12, 2018/in Fitness, WOD /by Kare Williams

Strength  EMOM 10 min

1 squat clean & 2 front squats
or
1 power clean & 3 front squats

Add weight as you go score is total weight lifted

WOD

7 Rounds For Time

9 box jumps
6 hand release push ups
3 V-ups

Rx 20″ / 24″
Rx+ 24″ / 30″

 

Partner WOD 3-11-18

March 10, 2018/in WOD /by Kare Williams

warm up

MEDICINE BALL VOLLEYBALL !!!!!!!

1 x 30 sec easy row and 30 sec sprint
3 x
2 push ups to down dog to Sampson stretch
5 x cat dog stretch

3 rounds for time

2 to 4 person teams
3x / person: 1 min rowing sprint for calories (tag out with team mates)
10x / person: soft stone to a box
10x / person: deficit push ups

Rx 50 / 75
Rx 75 / 100

 

Image result for crossfit double unders funny

Rowing Class 3-11-18

March 10, 2018/in WOD /by Kare Williams

LETS GET READY FOR THE MARATHON!!!!

 

Warm Up
3 min easy row
30 stroke pyramid
3 min stretch

6 X

1 min @ 80%
30 sec @90%
30 sec @ 100%

3 min rest

Banded leg stretch

FIRE FACTORY 3-10-18

March 9, 2018/in WOD /by Kare Williams

5 Rounds For Time (2 person teams)

100′ LDH drags down and back
50′ Iditarod down and back (must yell “MUSH”)
50 Battle hoses
10 Herculeezes

Woman exercising with heavy fire hose

LDH PULL!!!!

18.3

March 9, 2018/in WOD /by Kare Williams

2 rounds for time (14 min time cap)

100 DU’s
20 OHS
100 DU’s
12 ring MU’s
100 DU’s
20 DB snatch
100 DU’s
12 bar MU’s

Rx 80# / 115#
Scaled: 1:1 singles, 35# / 45#, pull ups for all MU’s

Image result for crossfit double unders funny

WOD 3-8-18

March 7, 2018/in WOD /by Kare Williams

Aerobic Base Building

4 Rounds (38 min time cap)

2 wall walks
5 x 30:30 row (30 sec sprint, 30 sec rest)
6 bent over rows
12 lateral bar jumps
600 meter run / row

Steady-State Cardio Vs. High-Intensity Interval Training

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