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WOD

28
Feb

Motion is lotion

WOD 3 . 1 . 18

“Motion is Lotion”

EMOM 30

Minute 1 : 10 calories bike , row or ski erg ( rotate through each ) 40 sec.

Minute 2 : Run 100m

Minute 3 : 10 Burpees to target

27
Feb

Melanie 55

Melanie ( left ) with her swolemate Kristi ( right )

Happy Birthday Melanie!

Melanie, started from square one with us about a year ago! One of the bravest athletes I have ever coached. Even though starting her fitness journey with little experience and a long way to go – she kept at it. She pushed everyday. Got back up and came back. Again and again! Day after day and WOD after WOD she was humbled but not broken. She kept at it and has shown tremendous improvement in all categories. She’s lost weight. Increased strength , improved her  mobility. Competed in girls gone RX and even leads a squat session in her day job of an RN. If you see her tell her how dope she is and Happy Birthday! She truly is an inspiration for anyone in our ranks I am super proud of her and all she has accomplished at CrossTown. Have a great day and a great WOD.

WOD 2 . 28 . 18

” Melanie 55 ”

5 Rounds

11 Deadlifts 225 / 155

23 Situps

55 Double unders

26
Feb

Good, Better, Best.

WOD 2 . 27  . 18

” Good , Better , Best. “

3 Min AMRAP 

10 Hang Clean 135 / 85

20 HSPU

30 Box Jumps

20 Burpees

30 Box jumps

20 Push Jerk 135 / 85

10 Bar muscle ups

REST 3 MIN 

5 min AMRAP

10 Hang Clean 135 / 85

20 HSPU

30 Box Jumps

20 Burpees

30 Box jumps

20 Push Jerk 135 / 85

10 Bar muscle ups

REST 3 MIN 

For Time

10 Hang Clean 135 / 85

20 HSPU

30 Box Jumps

20 Burpees

30 Box jumps

20 Push Jerk 135 / 85

10 Bar muscle ups ( Scale 20 pull ups / ring rows )

25
Feb

5 x 10 Back Squat

 

Every year, when the first open wod comes out , everyone is super pumped and since it is the only WOD out – you want to retest it. Everyone does the first WOD over – and some more than 2x! This WOD is definity a WOD that you can redo. It isn’t devastating to the muscles from a soreness viewpoint, It is not super heavy, and It is also 20 minutes long so there is a lot of time to get in one more rep – if not one more round. One less chalk break, one less breathe before getting on the rower, a little extra push here and there and you can beat your score. So If you wanna retest it, you can. Just get a judge and get after it. You can either redo 18.1 or the CrossTown WOD tomorrow. SCORES MUST BE ENTERED BY 5 PM TOMORROW.

WOD 2 . 26 . 18

A.

5 sets of 10 Back Squat

Start a new set every 3 min.

B.

Cash out

7 min AMRAP

10 wall balls

10 sumo deadlift high pull 95/65

22
Feb

18.1

Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are forced to break them up. Use your hips for the hang clean and push press the shoulder to overhead. Loose grip on the row to save your grip. Have Fun! Here we go !

We will run the class in 2 heats. You will have a judge count your reps for you. If you cannot do one of the movements or the load you can go scaled. We are participating in the WORLD WIDE OPEN so we must sustain the same rules as everyone else. Keep your integrity.

WOD 2 . 23 . 18 

CrossFit Games Open WOD 18.1

20 min AMRAP

8 Toes to bar ( scaled – hanging leg raise )

10 DB Hang Clean to Overhead 5 R / 5 L  DB weight 50 / 35. Scaled 35 / 20

14 / 12 Calorie row