WOD Blog
 | Fri, Mar 22 2019 |  |
| OPEN WOD 19.5 3/22/19 | COOLDOWN 3/22/19 | WARM UP 3/22/19 | SHRED 3/22/2019 |
OPEN WOD 19.5 3/22/19
(Time, Rx+, Rx2, Rx3)
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Men 95 lb.
Women 65 lb.
CAP: 20 Minutes
Tip: This is a very high rep workout. Break both movements into small sets especially in early rounds to avoid going to failure. Dig deep and push through towards the end!
Purpose: This is a variation of the classic CrossFit workout Fran. From the article entitled ''Fooling Around With Fran'' written by CrossFit founder Greg Glassman we read:
''Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements—the squat, push press and pull-up.''
Purple Rx+ As written
Blue Rx: 95#/65#, pull ups
Orange Rx2: 65#/45#, Jumping CTB Pull Ups
Yellow Rx3: DB Thruster 25#/15#, Jumping Pull Up
White MODWOD: 21-15-9-6-3 DB Thruster 15#/10#, Jumping Pull Up
| 1st | 17:40 Rx+ | Janelle Fri, Mar 22, 2019 | | 2nd | 17:50 Rx3 | Louise Fri, Mar 22, 2019 | | 3rd | 17:55 Rx3 | Jayne Fri, Mar 22, 2019 | | 1st | 18:07 Rx+ | Todd N Fri, Mar 22, 2019 | | 2nd | 18:32 Rx+ | Eric F Fri, Mar 22, 2019 | | 3rd | 19:38 Rx+ | eli r Fri, Mar 22, 2019 |
| Janelle | 17:40 Rx+ | | | Vince | 20:00 DNF | 207 reps. 75#, kipping pullups | | Julia Goldst | 14:51 | Back squat (75#), row calories | | Bill | 5:32 | Modwod: Fran | | eli r | 19:38 Rx+ | | | Eric F | 18:32 Rx+ | | | Scott B | 154 Rx2 | 33+27+21+13 | | Jayne | 17:55 Rx3 | | | Louise | 17:50 Rx3 | | | Keith C | 16:02 Rx2 | Did Open Masters 60+scaled | | Kolton | 20:00 DNF Rx+ | DNF - got 2 outof 15 CTB | | Todd N | 18:07 Rx+ | | | Bj | Dnf Rx2 | Had the 9’s left | | Wesly | 19:59 Rx+ | |
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COOLDOWN 3/22/19
(Check In)
As a group!
*Seven Minute Casual Bike or Row
*Couch Stretch-2 mins R/L
*Overhead Stretch-1 min R/L
*Lateral Band Opener-1 min R/L
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WARM UP 3/22/19
(Check In)
FOAM ROLL: Lats, Quads, Chest, Forearms
GROUP WARM UP
Shuttle Jog-2 mins
DB Strict Press-10 reps R/L
DB High Pull-10 reps R/L
DB Front Squat-5 reps R/L
DB Thruster-5 reps R/L
OH Carry-40 m R/L
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Spiderman to Hammy-30 secs R/L
Praying Pose (holding DB)-30 secs
Thumbs Up-15 reps
Breaststrokes-15 reps
Walking Plank-30 secs
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Chest Stretch on Rig-15 secs R/L
Supinated Hang-30 secs
Strict Pull Up-5 reps
Arch Hollows-10 reps
Pull Up-5 reps
CTB Pull Up-5 reps
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Brief 19.5 and warm up Barbell Thruster
COOLDOWN
See Cooldown tab!
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SHRED 3/22/2019
(Time)
WARM UP:
- 2 minute shuttle jog
- pray pose to hammy
- groiner with pushawsy
- 15 air squats
- 5 strict press R/L
- 10 banded pass throughs
- 10 banded pull aparts
- 10 scap pulls
- 10 arch hollows
- 3 strict pull ups
- 3 kipping pull ups
WORKOUT:
With a partner you have 2 minutes to both perform 30 DB Thrusters
THEN…
7 rounds of max distance row
-30 seconds on
- 30 seconds off
(Partner 1 goes the first 30 seconds while partner 2 is resting, then switch)
THEN
7 rounds of max distance shuttle sprint
- 30 seconds ON
- 30 seconds OFF
(Partner 1 goes the first 30 seconds while partner 2 is resting, then switch)
THEN
7 rounds of max calories on assault bike
- 30 seconds ON
- 30 seconds OFF
(Partner 1 goes the first 30 seconds while partner 2 is resting, then switch)
With your partner you have 2 minutes to both perform 30 pull ups (CTB if advanced)
| Laura E | / Rx | | | Jonathan K | Present Rx | |
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