WOD Blog
 | Thu, Sep 8 2022 |  |
| WARM UP 9-8-22 | QUICK CORE (first) 9-8-22 | METCON 9-8-22 | SHRED 9-8-22 |
WARM UP 9-8-22
(Check In)
20 ON/10 OFF x 8 (alt rounds 4 each)
Jump Rope
Russian Swing
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Upward Dog w/ Forearm Stretch-30 secs
Alt Scorpion-10 reps
Supine Leg Swings-10 reps
Glute Bridge-10 reps
Downward Dog-30 secs
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METCON 9-8-22
(Time, Rx+, Rx2, Rx3)
FOR TOTAL TIME:
5 Rounds:
15/12 Calorie Row
30 Double Under
50 m Farmers Carry (pair)
REST 2 Minutes
5 Rounds:
15/12 Calorie Ski (move near door)
15 Russian Swing
100 m Run
Goal: Sub 25, CAP 32 minutes.
Rx+: 70/53
Rx: 53/35
Rx2: 35/25-26 Carry, 53/35 Swing, Sub 50 Singles
Rx3: 35/26 Carry and Swing, Sub 30 Singles
MODWOD 1: 26/20 Carry and Swing, Sub 12/9 Calories, Sub 30 singles or plate taps
MODWOD 2: 20/15 Carry and Swing, Sub 12/9 Calories, 4 rounds of each, Sub 30 Singles or plate taps
| Marnae | 25:57 Rx | | | Ethan C | 31:04 Rx | | | Colby | 28:48 Rx | Single Unders | | Keith C | 30 Rx3 | |
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SHRED 9-8-22
(Time, Rx2, Rx3)
WARM UP:
Step Ups-2 minute AMRAP
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Downward Dog-30 secs
FOR TOTAL TIME
From 0-18:
42-30-18
Row Calories
Weighted Box Step Up (PAIR)
REST w/ time remaining
*Courtesy of crossfit.com
From 18-36:
42-30-18
Ski Calories
Box Jump
Goal: Sub 26 working time
*can start on different couplets to share ski if needed.
Rx: 35/20 pair, 20 inch box for all for part A, 24''/20'' for part B
Rx: 25/15 pair, 20 inch box for all, 20''/16'' for part B
Rx2: 15/10-12 pair, 20 inch box for all, 20''/16'' step ups for part B
Rx3: 15/10-12 pair 16 inch box for all, 20''/16'' step ups for part B
MODWOD 1: BW step ups for all, 20''/16''
MODWOD 2: 30-20-10 rep scheme, Plate Step Ups
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