(215) 291-2968 Tuesday - Oct 16, 2018

WOD 100818: Columbus Day


CrossFit: Movement Prep: Conditioning: For Total Reps of Each Movement 0:00-10:00 1 Mile Run w Remaining time ME Clean and Jerk (135/95) Rest 10:00-12:00 12:00-19:00 800m Run w Remaining Time ME Snatch (115/80) Rest 19:00-21:00 21:00-25:00 400m Run w/ Remaining Time ME Thrusters (95/65) Three Separate Scores C&J, Snatch, Thrusters RX+: C&J (155/105) Snatch (135/95)

CrossFit:
Movement Prep:

Conditioning:
For Total Reps of Each Movement
0:00-10:00 1 Mile Run w Remaining time
ME Clean and Jerk (135/95)
Rest 10:00-12:00
12:00-19:00 800m Run w Remaining Time
ME Snatch (115/80)
Rest 19:00-21:00
21:00-25:00 400m Run w/ Remaining Time
ME Thrusters (95/65)

Three Separate Scores
C&J, Snatch, Thrusters

RX+:
C&J (155/105)
Snatch (135/95)
Thrusters (115/80)

CASHOUT:
3 Rds
45sec of work 15sec of rest
ME Bicep Curls
ME High Low Plank

Hybrid:
WOD 1:
Alt KB C&J
Alt KB Snatch
2xDb Thruster

BootCamp:
WOD 1:
Work – 1:00-:45-:30-:45-1:00
Rest – :30 – :15 – :5 -:15- :30
S.A. C&J
Butt Stuff
Alt S.L. T2B
Plyo Step ups

Cashout:
Alternating Tabata
3 Tempo Push Ups
Rocking Hollows

Barbell Class:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Drop or Balance
(5) x 3 – just the bar – light weight

1 Snatch Pull + 2 Snatch (1+2)
take 5-7 sets to build to a heavy complex

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo