CrossFIt Windansea – CrossFit

Mobility

1. Calf Mash

2. Hamstring Mash

3. Tricep Mash

Strength

1: Deadlift (4×1)

All at same weight. (across)

85-90% of 1rm

Metcon

1: Metcon (Time)

30 Power Cleans (135/95)

50 Double Unders (DU)

15 Hand-stand Push-Ups (HSPU)

50 DU

15 HSPU

50 DU

30 Box Jumps (30/24)
Time Cap- 18 minutes

Cool Down

100m Walk

Banded Hamstring Stretch

Calf Stretch

Seated Forward Fold

March 13, 2017

3/13/2017

CrossFIt Windansea – CrossFit Mobility 1. Calf Mash 2. Hamstring Mash 3. Tricep Mash Strength 1: Deadlift (4×1) All at same weight. (across) 85-90% of 1rm […]
March 10, 2017

WOD for 3/10/2017

CrossFit Games Open 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs — then — 3 rounds of: […]
March 9, 2017

WOD for 392017

Conditioning:  AMRAP 20 mins: -Run, 200 m -20 Burpees -20 Pull-ups Recovery/Stretching:  ROMWOD
March 8, 2017

WOD for Wednesday 3/8/2017

Accessory: Every 1 min for 8 mins, alternating between: Plank Hold, 40 secs 12 Dumbbell Box Step-ups, 50/35 lbs   Conditioning: Complete as many rounds as […]