workout of the day
02.18.2022 Member of the Month WOD
WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest
Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals
Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds
01.19.2021
WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35
05.27.2020
WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups
1.21.2020
WOD
10-8-6-4-2
DB bench press build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU
*it's all about the technique**
Post WOD
Accumulate 90sec in each STATIC hold
Do not move down list until you have completed each hold for the full 90 sec:
-Hang on rig in hollow
-Top of pushup support hold in hollow
-Superman "arch" on floor
-Handstand hold (long tight lines)
02.28.19
WOD
10:00AMRAP- this is performance care for your body- move well!
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod
02.20.19 Row Isabel
WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch
RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85
