Wednesday, May 29 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: Shoulders

  • Rack Mobilization
  • Anterior Compartment Smash

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: 1 Arm Barbell Snatch, 10 minutes

WOD: Do 10-9-8-7-6-5-4-3-2-1 rep rounds for time of…

  • Strict Pull-Ups
  • 10 Wall Balls, 20/14lbs

* Do 10 pull-ups and 10 wall ball, then 9 pull-ups and 10 wall ball, then 8 pull-ups and 10 wall ball etc…
** 12 minute hard stop

GUEST WOD

Mobility: Shoulders

  • Rack Mobilization
  • Anterior Compartment Smash

Skill Review:

  • Kettle Bell Swings
  • Ring Rows

WOD: “Helen” 3 rounds for time of…

  • 400m Run
  • 21 Kettle Bell Swings
  • 12 Pull-Ups

 

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

Foodee

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