Monday, March 25 WOD

Welcome to Bring A Friend For Free Week.

  • Morning guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.
  • 7 P.M. guests will do a separate WOD (Workout Of the Day) with their very own Coach.  The guest WOD will mimic the member’s WOD but will use less skill intensive movements where necessary.

MEMBER WOD

Mobility: Lat Band Pulls, Tricep Mash

Skill Review: Power Clean

Buy-In: 7×1 for 1RM of Power Clean

WOD: “Elizabeth” 21-15-9 rep rounds for time of…

  • Power Cleans, 135/95lbs
  • Ring Dips

GUEST WOD

Mobility: Lat Band Pulls, Tricep Mash

Skill Review:

  • Sumo Deadlift High-Pull w/ Kettle Bell
  • Jump Roping / Double Unders

WOD: 21-15-9 rep rounds for time of…

  • Sumo Deadlift High-Pull, 1.5/1 pood
  • AbMat Sit-Ups

Cash-Out: Jump Rope or Double Under Tabata

  • Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)

 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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