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WOD Blog
 | Tue, Jul 23 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 7/23/19 | SKILL WORK 7/23/19 | SHRED 7/23/2019 | WARM UP 7/23/19 | Other Results |
METCON 7/23/19(Reps, Rx+, Rx2, Rx3) 1 Min ON/1 min OFF x 10 sets (5 sets each station): Evens: 10/7 Calorie Bike w/ time remaining: STO AMRAP (135#/95#) Odds: 10/7 Calorie Row w/ time remaining: TTB AMRAP ***Please reset your machine each round. Goal: 80+ Reps (count AMRAP movements ONLY) Tip: You are meant to sprint your machine and transition quickly to your barbell/TTB. You should be able to cycle at LEAST five STO in a row each round. Purpose: From the article entitled ''What is Fitness'' by CrossFit founder Greg Glassman: ''Our fitness, being ''CrossFit'', comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprintathlete.” Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter.'' This workout incorporates cardiovascular movements, a gymnastics skill, and a weightlifting skill to further our goal of being well rounded athletes. It also combines these movements in an interval style workout, allowing for high intensity! Purple Rx+: 12/9 Calories Blue Rx: As written Orange Rx2: 115#75#, Sub KTC or TTR Yellow Rx3: 7/5 Calories, 75#/55#, sub lying TTB White MODWOD: DB STO, Sit Ups
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