March 2021

715am EWOD 8am Boot Camp 815am Community WOD 930am Community WOD EWOD 1000m row buy in then, 5 Rounds for time 10 dumbbell chest floor press 35/20 20/15 100m sprint 10 kneeling hammer dumbbell curls 100m sprint 10 dumbbell tricep extension floor press 100m sprint. Community Partner WOD Alternating movements 6x 30 Abmat Situps 15/10 […]

Friday CrossFit Open Week 2 Link to Full Description: 2021 (crossfit.com) WOD Review Warm-up All together 2 loop jog 10 leg swings thumb down lat str 3 cycles push-up to down dog 3 DB deads/arm 2 snatches/arm WOD primer 2x 3 snatch/arm 2 burpee box jump/step-up overs Partner WOD 21.2 For time Time cap: 20

OlyNastics WOD Review Warm-Up All together 2 loop jog 10 leg swings 10 PVC pass thru Standing skin the cat Thumb down lat str Wall couch str 10 wall squats to butt ball -4 min prep- SOD EMOM for 10 min Odd min: 8-10 MB exchanges (Mod: MB sit-ups) (In your hands 8-10x) Even min:

Glycolytic WOD Review Warm up all together 60 sec bike 10 leg swings 10 PVC pass thru 10 behind neck narrow grip presses 5 PVC snatch grip back jerks 5 PVC OHS 5 PVC snatch balance 5 PVC high hip snatches SOD EMOM for 8 min (8 rounds) (Speed and Tech focus: light to medium

Gymnastics Focus WOD Review Warm-up 2 loop jog 30 singles 3 push-up to down dog BB front rack str 5 BB strict OHP 5 BB push press -4 min prep- SOD EMOM for 8 min Odd min: 10 KB plank transfers (total) (https://www.youtube.com/watch?v=wlH8ripSfv8) Even min: 3-4 KB Single arm Turkish sit-ups/side (https://www.youtube.com/watch?v=KpufjJRtyPc) -6 min prep

Lactate Threshold (Open WOD 21.1 Make-up/Redo) WOD Review Warm-up Done Together 60 sec row 10 leg swings thumb down lat str BB front rack str 5 grinding front squats 5 front squats SOD E2MOM for 10 min 7/7/5/5/3^ Front squats -5 min prep- WOD 12 min AMRAP of: 400m Row (50+ 300m) 8 T2B (50+

715am EWOD 8am Boot Camp 815am Community WOD 915am Community WOD EWOD Duel dumbbells for all movements 4RFT 10 Renegade rows 5 each side 35/20 300m run 10 Dumbbell hang cleans 300m row 10 Dumbbell thrusters 300m run 10 Dumbbell devil press 300m row. *35min Cap. Community WOD Partner workout. 30min AMRAP 20 Box step

Warm-up 2 Indoor Loops 30sec/sd Calf Stretch 20 Singles 5 Inchworm Walkouts to Push-up 20 Singles 30sec. Shoulder Taps 15 Dubs 30sec Alt. Scorpions 15 Dubs Wall Walkup to 10sec Handstand Hold WOD Partner WOD ideally – one judges – one competes then switch at the 15 min mark For time: (15min Cap) 1 wall

Glycolytic (2-5 min bursts) • You must wear face-covering at all times & and sanitize hands upon entry. • Please refer to ZenPlanner to sign up for Face to face class times • Please be sure to bring your own water. • Please bring an extra clean and dry pair of shoes with you. Equipment

Gymnastics Focus • You must wear face covering at all times & and sanitize hands upon entry. • Please refer to ZenPlanner to sign up for Face to face class times • Please be sure to bring your own water. • Please bring an extra clean and dry pair of shoes with you. Equipment set-up: