Thursday, January 31, 2019

2019-01-31 -- Pick One

Meet upstairs at 11:15 a.m.

Pick one of these two options. That's your WOD for today.
________


OPTION 1: OBSTACLE COURSE TRAINING


4-6 rounds of:

• ¼ mile on treadmill
• 5 pullups
• 10 pushups
• 15 squats

________


OPTION 2: THRUSTER + DEADLIFT + MTN-CLIMBER LADDER


500 meter row

4 thrusters
4 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

12 thrusters
12 deadlifts
20 mountain climbers

1 minute rest

8 thrusters
8 deadlifts
20 mountain climbers

1 minute rest

4 thrusters
4 deadlifts
20 mountain climbers

Tuesday, January 29, 2019

2019-01-29 -- CrossFit for Runners

Meet upstairs at 1610.

Pulling together a routine from this series of Runner's World videos....

WOD -- 3 ROUNDS:

• 10 pullups (or ring-rows)
• 10 toes to bar (or knees to elbows)
• 10 box-jumps
• 10 deadlifts
• 10 squats w/ mutt bars
• 15 kettlebell swings
• 20 butterfly sit-ups
• 60 single-unders
• Run building loop (approx. 400m) or run around the 4th-floor atrium

Tuesday, January 22, 2019

2019-01-22 -- Ladder to Situps

Meet upstairs at 11:15 a.m.

WARMUP:
Stretch
100 jumping jacks
Stretch some more

WOD: LADDER

20 pullups
40 pushups
60 squats
100 med-ball situps
60 squats
40 pushups
20 pullups

100 jumping jacks

Scale reps/exercises as necessary.