CrossFit WOD Saturday September 30th, 2017

 In WOD

Announcements

ILM CLOSED SATURDAY & SUNDAY for CrossFit Level One Trainer Course

* See wodify for updated class times and schedule

OFFSITE Endurance WOD Saturday Morning @7:30 am (Wrightsville Beach Park)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

View Public Whiteboard


Heavy Zeus Ropes are no problem for JZ!

Warm-up

15 min continuous effort of…

400m Run or 500m Row

Line Drills:

-Heel Toe Strikes

-Walking Lunges

-Spiderman Stretch

-Frankenstein’s

-High Knees

-Butt Kicks

-Karaoke

A: Metcon (Time)

A. For Time, With a partner:

Rx+

100 Deadlifts (135/95#)

600m Run (together)

100 Hang Power Cleans (135/95#)

600m Run (together)

100 Shoulder to Overhead (135/95#)

Rx

100 Deadlifts (115/75#)

600m Run (together)

100 Hang Power Cleans (115/75#)

600m Run (together)

100 Shoulder to Overhead (115/75#)

L1

100 Deadlifts (95/65#)

600m Run (together) or Synchro Row 50/40 Calories

100 Hang Power Cleans (95/65#)

600m Run (together) or Synchro Row 50/40 Calories

100 Shoulder to Overhead (95/65#)

*One person works at a time on the barbell movements. Pick a weight where you can move through this in sets of 5 or 10 back and forth. Ideally, I want them to stay at the same weight for all 3 movements, but scale as needed. Partners run together. If one partner beats the other back, they can start on their reps.

Time Cap 27 min

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search