Photo: Dave CountsWarm-Up 500m Run 50 Jumping Jacks 40 Air Squats 30 Shoulder Circles (15/direction) 20 PVC Pass Throughs Cash Out: OH Banded Distraction (Accumulate :60/side, think “head through” as in the Jerk position)
Strength/Skill Build to a Heavy Single at each: Split Jerk Position Strict Press Split Jerk Balance Split Jerk Midline (Core) Builder 3 Rounds (NOT for time, but move quickly) 20 Supermans 15 KB Sit-Ups (KB resting on chest), 10 TTB/Knee Tucks *Choose a moderate KB weight: guys, 20kg/less – gals, 16kg/less) *If this is your first go at KB Sit-Ups, go LIGHT! Mobility Coach’s Choice
Photo: Dave CountsWarm-Up 500m Run or Row (Coach’s Choice) High Knees Butt Kickers Spiderman 10 KB Windmills (5/side) 20 Russian KB Swings (choose a moderate weight, nothing heavy) 20 KB Presses (10/side) Cash out: Oly Wall Squat (accumulate 1 min. total, :10/on, :10/rest) Strength/Skill Squat Cleans Build up to a Heavy Double Fit: Drop bar b/t reps Sp/Comp: TnG *12 min. running clock
Metcon Fitness/Sport 7 Rounds On the 3:00 400m Run 12 TTB Fit: Knee Tucks *Keep a close eye on your split time – shoot for consistency! *Top times will be under 2:00 for all seven rounds. Mobility Oly Wall Squat Couch Stretch Calf Smash Super Front Rack
Photo: Dave Counts
Ballards Beach Day today! We will leave on the Block Island Ferry to arrive at Ballards for 10am. First we WOD, then we eat breakfast, then we party! $10 pp not including ferry price.Warm Up Coach’s Choice Metcon Fitness and Sport AMRAP 30min (teams of 2) 50 Ft. OH Plate Lunges (Pull-up cage to Rowers) 10 Pull-ups / Ring Rows 15 Sit-ups 20 Wall balls (20/14#) 400 meter Run *One partner works at a time and partners alternate movements.
Photo: Dave Counts
Tom with his eye on the prize.Warm-up Inch Worm Samson Stretch 10 Strict Ring Rows 10 PVC Pass Throughs 10 Dive-bomber Push-ups 10 Pull-aparts (red OR black band) 5 Dive-bomber Push-ups 5 PVC Pass Throughs 5 Strict Ring Rows Strength/Skill Bench Press Build to a Heavy Set of 3 Reps Metcon Fitness/Sport 10-8-6-4-2: Bench Press (95/65) Sp: (135/95) 2-4-6-8-10: Strict Pull-Ups/Ring Rows *Perform 20 Sit-ups after each round (per couplet) Mobility Lax Ball Shoulders/Scaps Overhead Tissue Smash
CFP Washington – CrossFit Kids
Photo: Dave CountsTanner getting after his cleans. Warm-up Coach’s Choice Metcon Fitness AMRAP 31 (teams of 2) 8 Thrusters (95/65) 12 Pull-ups/Ring Rows 11 Box Jumps (20/16) Metcon Sport AMRAP 31 (teams of 2) 8 Thrusters (115/85) Comp: (155/105) 6 Rope Climbs 11 Box Jumps (24/20) Comp: (30/24) *One partner always running 400m with 45/25 plate Mobility Banded Bully Single Leg Flexion Super Front Rack
Photo: E GuardiaGame face is on!
Photo: E GuardiaDJ Nick getting fit.
Posterior Chain FlossBanded OH Stretch (focus on lengthening the Lats)
Photo: E GuardiaWarm-up
Photo: E GuardiaWarm-up 500m Run 2 Rds 5 Bridge Ups/Table Tops 10 Strict TTB 5 Dive-Bomber Push-ups 10 Box Step-ups Strength/Skill Row 500m For Time Metcon Fitness/Sport Run 800m 21 Unbroken Strict Press (75/55) Sp: (95/65) Run 800m 18 Unbroken Strict Press (75/55) Sp: (95/65) Run 800m 15 Unbroken Strict Press (75/55) Sp: (95/65) *200m run every time the Strict Press is broken* Mobility Coach’s Choice