Archive for October 22, 2015

Friday 20151023 Open Workout

Posted: October 22, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Triple Unders

DONE AFTER WOD

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WOD:

13 min AMRAP:

15 WB(20/14)

30 DU

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Scaling Options:

WB – 14/12

DU – 2:1 SU ratio w/10 min DU practice after WOD

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Xtra:

Weighted strict pull ups 4 x 5 (Increase weight per set)

Heel cord mash

Video courtesy of 77 Fitness and Performance.

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Thursday 20151022 Open Workout

Posted: October 22, 2015 by eweirick in Uncategorized

S/S/S:

Overhead Squat Technique, work up to WOD weight

Video courtesy of CrossFit HQ.

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WOD:

“Nancy”

5 Rnds

400m Run

15 OHS (95/65)

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Scaling Options:

Run – Row 500m

OHS – weight as needed

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Xtra:

Snatch balance w/3 sec hold at bottom of OHS 1,1,1,1,1,1,1

Focus on technique over weight

Bully stretch x2 min per arm