CrossFit Kids: 4-4:30pm, JrKidsFit: 4:30-5pm!! Interested in getting your child involved with the Sport of Fitness?!? Bring them for a FREE CLASS!! Just fill out the Contact Form so I know they are coming!
Per Amanda’s request, the “Broomstick Mile” is on the board! Have fun with whichever version you choose!
Remember to bring in your books for ABLE! If you already have them in boxes, that will work as well!
Are you a member of my “Remind Message” system? It’s just a quick text message system where I can get an announcement out to ALL of the members without having to rely on the website or Facebook…here’s how to join!
(And I don’t constantly send messages either!) 🙂
Strength: EMOMx10: 1 rope climb
scale: 5 ring rows (as difficult as possible) + 5 K2E
Adv: 2 rope climbs or 1 leg less climb/minute
WOD
Partner Broomstick Mile…w/ a Twist 🙂
In a team of 2 share a bar and each member completes the following exercises for time:
25 Back Squats (45#/35# for all) (Scaled15#)
25 Front Squats
25 Overhead Squats
400m Run (around island to blvd, back around island to door)
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Power Clean
400m Run
50 Power Snatch
400m Run
(scale: ½ reps with 400m)(If you need to modify for running, the row will be 500m)
Rules:
1.Each person must do 25 reps each for squats/press, and 50 each power clean/snatch. Break it up however needed.
2.No putting the bar down except for the run.
3.5 Burpee penalty during the WOD for the team each time the bar is dropped besides running.
4.Pass the bar back and forth until each person completes their reps.
5.You cannot run until both team members complete their reps for the exercise preceding the 400m run.
TEC WOD:
Broomstick Miles: Using a PVC pipe, perform the following:
25 Back Squats
25 Front Squats
25 Overhead Squats
800m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
800m Run
50 Squat Clean
800m Run
50 Power Snatch
800m Run
Advanced WOD:
5RFT
7 full cleans 155/105
10 ground to shoulder w/stone
