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WOD

14
Sep

180914

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – CrossFit

Weightlifting

A.: Back Rack Lunge (4×8 each leg)

step forward, but can pull of rack

B. : Bulgarian Split Squat (3×6 each leg)

do a narrow stance, think about pistol work/positioning

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cash Out

if time allows after the run, work on handstand progressions

Hybrid Bootcamp metcon

12″ AMRAP

12 Bar Facing Burpees

18 Alt. DB snatches

9 Ring or box dips

12 Evil Wheel

–rest 3 minutes–

3 Rounds of:

75 Jump ropes (or 35 DUs)

10 R. Arm overhead walking lunge with 1 DB

10 L. Arm overhead walking lunge with 1 DB

13
Sep

Thursday Metcon

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – MetCon

Weightlifting

Makeup any missed 1 rep maxes from last week

If your 1 rep maxes are caught up finish these 2 bench marks

800 m run and plank

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

Max Plank

Metcon (Time)

Max Plank

Back Squat

Metcon

Long tabata :40 on :20 off

5 stations (stay at each station for 5 minutes before rotating.

Sta1) sled push/pull

Sta2) battle ropes

Sta3) box jumps/step ups

Sta4) weighted ab passes

Sta5) keg carries

Push-ups (Max in minute)

Sit-ups (Max per minute)

Deadlift

Push Press

Deadlift

Pull-ups

500m Row (Time)

Max Effort 500m Row

800m Row (Time)

Max Effort 800m Row