” Truth Serum “
800 Meter Run
10 Handstand Push Ups
20 Kettlebell Swings (70/55)
30 Overhead Walking Lunges. 15 each side (45/25)
40 Pull Ups
50 Push Ups
800 Meter Run
50 Push Ups
40 Pull Ups
30 Overhead Walking Lunges
20 Kettlebell Swings
10 Handstand Push Ups
800 Meter Run
Christin & William Plank Hold
That’s right, your mama doesn’t practice here and we’re not offering her an option… well, not for most of our mamas. Anyway, we have a yoga infused mobility class built especially for your achy crunchy CrossFit body… yes, crunchy is a technical term (just look at the almond butter jar) and a word you will get to know up close and personal as Yogini Mandy leads you through a series of poses geared specifically for CrossFit. You will find moving your body in a way it has never dreamed of immensely beneficial… plus Mandy tells us all that shaking we do in our poses is normal… bless her.
Will you sweat? Yes. Will you work your body? Yes. Will you notice a difference in your WODs? YES! We promise this is the path to better, stronger lifts; increased flexibility; reduced muscle tension; improved midline stabilization (ding, ding—Kelly’s fave buzz phrase); and loads of prana (that’s Sanskrit for life force).
Stop stalling and give your stiff and sore muscles some relief! We ask for a 10-spot at the door and promise a day filled with a lot less Advil.
Oh, and we’ve switched things up just a bit… this class is on SATURDAYS @ 8:30am! So, come on in and warm up with some poses and stretches then stay for the Team WOD.
10 Minutes of Squat Snatch practice.
-then-
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
-or-
“Broken Fran”
Complete “Fran” but rest exactly 2 minutes between round of 21 and round of 15 (e.g., 21 thrusters, 21 pullups, rest 2 minutes…). Score is total time (including the 4 minutes of rest).
1000:
Every Minute On The Minute For 10 Minutes Complete:
3 Deadlifts @ 75-80% (any style)
-then-
10-9-8-7-6-5-4-3-2-1
Strict Dips
Pistol-Right Leg
Pistol-Left Leg
1100:
“Yobility” mobility & yoga for athletes ($10 cover).
Nicole one-arm snatching!
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (55/35)
12 Pull Ups
-then-
2 Minute AMRAP:
“Superman Rocks“
“DT“
Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Men’s weight: 155#
Women’s weight: 105#
Team CFRX arrives at “the show”
10 Minutes to Find a 1 Rep Max Overhead Squat
-then-
“Car Bomb”
21-15-9
Chest To Bar Pull Ups
Box Jumps (24″)
Caitlin (a life-long CFRX athlete & the one carrying both the girl & the 70#) in the 2012 CrossFit Southeast Regionals Team Final Event. Way to go C.H.!!
“Training Wheels”
3 Rounds For Time:
20 Power Cleans (135#/95#)
40 Abmat Sit Ups
Immediately After The Three Rounds…
400 Meter Run or 500 Meter Row
Score: Time it takes to complete all three rounds plus the run or row.
Parker putting his functional CrossFit Kid fitness to the test at Sandrock as RX'd...well-done!
