Thursday, March 28 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

CROSSFIT OPEN WORKOUT 13.4

Skill: Review WOD Movements

WOD: With Men using 135lbs and Women 95lbs, perform AMRAP in 7 minutes of…

  • 3 Clean and jerk
  • 3 Toes-to-bar
  • 6 Clean and jerk
  • 6 Toes-to-bar
  • 9 Clean and jerk
  • 9 Toes-to-bar
  • 12 Clean and jerk
  • 12 Toes-to-bar
  • 15 Clean and jerk
  • 15 Toes-to-bar
  • 18 Clean and jerk
  • 18 Toes-to-bar…

*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Cash-Out: Perform the following for reps, Tabata Style…

  • Burpees
  • AbMat Sit-Ups
*Alternate between the two movements each 20/10 for 16 rounds.
** Your score is the combined lowest score for each movement

GUEST WOD

Mobility: Hips

Skill Review:

  • Stationary Rower
  • Kettle Bell Swing, Russian style
  • Med Ball Slams

WOD: 5 Rounds for time of…

  • 250m Row
  • 10 Kettle Bell Swings, Russian style, 1.5/1 pood
  • 10 Med Ball Slams

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: Burpees and Bear Crawls

Coach Capobianco

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