Warmup: 4 rounds
2 laps around the room
10 hand release pushups
20 strict situps (no arm swings)
++++++++++++++++++++++++++
Strength: Box Squats 6x3 Increasing load
++++++++++++++++++++++++++
WOD: Teams of 2 or 3
For time - Only 1 athlete in motion at one time
"Karen"
"Randy"
"Annie"
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Endurance: meet at YMCA pool @ 6am
200 meter warmup
3x100, 6x50, 12x25 ~ 1:1 work to rest
500 continuous
Flying high at Elm City CrossFit
Warmup:
75 DU's
15 Burpees
50 DU's
10 Burpees
25 DU's
5 Burpees
++++++++++++++++++++
Buy-in: 4x12 Ring Pushups
++++++++++++++++++++
Strength: Hang Squat Clean:
1x5, 1x3, 1x2, 3x1 ~ End with max load
+++++++++++++++++++++
WOD: For Time
1000 Meter Row
30 Front Squats 185/95#
*Must be taken from the floor
Congrats to Eric for placing at the USA Powerlifting Nationals and PR'ed in Squat, Bench and Deadlift ~ Amazing and way to represent Elm City CrossFit and Elm City Underground
Warmup: 4 Rounds of
30 second plank hold
20 Double Unders
10 OH Bar Lunges
++++++++++++++++++++
Buy-in: 1 min Max Rep Wall balls 20/14#
++++++++++++++++++++
Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load
++++++++++++++++++++
Coordination: 6x1 min on - 1 min off
Lateral box jumps 20/16"
+++++++++++++++++++++
WOD: 5 min AMRAP
12 Shoulder to Overhead 115/75#
6 Pullups
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Endurance: meet at ECC @ 6 am
30 min AMRAP
Run to Bridge
Medball Suicides
Double Unders
