WOD Blog
 | Tue, Aug 25
Today |  |
 | Class Milestone: Jade C(50) |
| WARM UP 08-25-26 | SKILL WORK 08-25-26 | METCON 08-25-26 |
WARM UP 08-25-26
(Check In)
EMOM x 6 minutes (2x)
1. 100 m Run
2. 5 Burpees + Downward Dog Shoulder Tap
3. 10 Thumbs Up+10 Breaststrokes
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Wall Walk + 10 sec Hold-1 rep
Kick Up + 10 sec Hold-1 rep
| Lily P | Yes | | | Leslie | Yes | | | Shailey | 5:30pm... 3 2 1 GO! |
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SKILL WORK 08-25-26
(Reps)
EMOM Handstand Work, 3 sets, 12 minutes
Rx
Min 1: Handstand Walk MAX Distance OR Practice
MIn 2: REST
Min 3: DB Z-Press-8-12 reps
Min 4: REST
Rx2:
Min 1: Handstand Shoulder Tap-12-20 reps*
MIn 2: REST
Min 3: DB Z-Press-8-12 reps
*OR swap another handstand walking drill per coach
Min 4: REST
Rx3:
Min 1: Handstand Hold-20-30 secs
MIn 2: REST
Min 3: DB Z-Press-8-12 reps
Min 4:: REST
MODWOD 1:
Min 1: Double DB/KB OH Carry-40 m
Min 2: REST
MIn 3: DB Z-Press-8-12 reps
MIn 3: REST
| Shailey | 5:30pm... 3 2 1 GO! |
|
METCON 08-25-26
(Time, Rx2, Rx3)
8 Rounds For Time:
Run-100 m
Pull Up-10 reps
Run-100 m
Burpee-10 reps
Goal: Sub 17, CAP 21 minutes
Rx: As written
Rx2: Sub Ring Row
Rx3: Sub Ring Row, 200 m Bike
MODWOD 1: Sub Ring Row, 200 m Bike, 7 Rounds
MODWOD 2: Sub Ring Row, 200 m Bike, 6 Rounds
| Bobby | 21 Min Rx3 | 6 and a half | | Scott B | 19:36 Rx3 | | | Lily M | 19:42 Rx2 | | | Sofia | 19:14 Rx2 | | | Nikki | 24: ish Rx2 | Today’s mantra: it’s ok to suck at CrossFit, but it’s not ok to skip | | Tracie | 21:00 DNF Rx2 | Had 50 m and 19 burpees left | | Isis | 20:45 Rx2 | Kipping pull ups | | Hayden P | 16:56 Rx | | | Shailey | 5:30pm... 3 2 1 GO! |
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Deep Thoughts
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