WOD 03.10.18

Announcements

Fri, Mar. 23 at 3:30pm: 18.5 Potluck and “The Redeemed and the Dominant” Viewing Party

CrossFit Helix – CrossFit

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0830 Partner WOD

Warm-up

Warm-up (No Measure)

Team alternating between three stations:

1 Minute

Easy Row

Active Spidermans

Front Rack Stretch

:45 Seconds

Medium Row

Push-up to Down Dog

Squat Hold

:30 Seconds

Faster Row

Air Squats

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

WOD

Fireball (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 30:

75/50 Calorie Schwinn Row

75 Wallballs (20/14)

50 Power Cleans (115/85)

Add (20/10) to barbell each round.
Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that you are capable of completing 20+ repetitions if you needed to.

0930 WOD

Warm-up

Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Spidermans

Shuttle run

Walkouts

Med Shuttle Run

Active Samson

Fast Shuttle Run

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squat

5 Stiff-Legged Deadlifts

WOD

Metcon (Time)

5 rounds for time of:

Run 400 meters

15 thrusters (95/65)