May 27 2015
WOD NOTES: Classic CrossFit WOD “annie”. Make sure to find a smooth easy pace with your skipping rope. Fitness 3 sets NFT: Band reverse fly’s x 12’s Plank x 30-45 seconds Skipping rope practice x 30-45 seconds For time: 50-40-30-20-10 Ab mat sit ups SU Performance 3 sets NFT: Band reverse fly’s x 12’s Plank x 30-45 seconds Skipping rope practice x 30-45 seconds “Annie” For time: 50-40-30-20-10 Ab mat sit ups DU Sport Rest Day
May 26 2015
WOD NOTES: Each piece should be close in duration. Although a slightly different strategy will be required for each. Details to be discussed in class today. All levels 1000 m row 50 wall balls 20/14 Rest 5 minutes 50 wall balls 20/14 1000 m row
May 25 2015
WOD NOTES: Sets of 2 @90%, that’s right things are getting serious this week. If you’ve been diligent with your squat work this month, this loading should be of no surprise. If you’ve been away from the gym or missed some of our squat series, refer back to last week and make a smart decision. Fitness Back Squats 3 x 2 @90% 4-5 sets of complex Assisted Ring dips x 3-5 reps Ring support x 10 seconds Dip negative x 1 Performance and Sport HBBS 3 x 2 @90% 4-5 sets of complex 1 Assisted MU Ring support x 10 seconds L sit x 10 seconds 1 Negative with control
May 23 2015
WOD NOTES: Saturday team effort. The workout will be performed as a relay. Person 1 performs KB, person 2 runs, person 1 performs push ups. Keep alternating until both athletes complete 5 sets. So both athletes will perform 50 KB, 5 runs & 75 push ups. All levels 5 rounds each for time 10 Russian Swings 250 m run 15 push ups