Tuesday September 13, 2016

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(Congrats to Sharon and Callie for completing their first Fight Gone Bad yesterday morning!  This mom and daughter combo have been making HUGE improvements.  In just 12 sessions, Callie went from 7 pull-ups to 20… and yes, that is unassisted! Sharon crushed her CrossFit total with PR’s on all 3 lifts!  So excited for these two the join the group classes!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Pre WOD Fun:

4-3-2-1

Turkish Get-ups

**The set of 4 will be with a KB. Do 4 on each arm.  The 3 set will be with either a heavier KB or a light barbell.  3 on each arm.  Set of 2 will be with a barbell. Set of 1 is the heaviest barbell TGU you can do.

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Level 2 WOD:

For time:
30 Dumbbell Snatch (Alternating Arms)(35,25)(L+R=2)
10 Box Jump Overs (36″,30″)..men, use a 30″ box and a red plate
20 DB Snatch
20 Box Jump Overs (30″,24″)
10 DB Snatch
30 Box Jump Overs (24″,20″)

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(Start your dumbbell on the floor, keeping the bar close to the center of your body, do an SDHP movement and the pull under the DB.  Land with your knees bent, just like you would a barbell power snatch and the stand tall to finish the movement.)

Level 1 WOD:

For time:
30 Dumbbell Snatch (Alternating Arms)(25,10)(L+R=2)
10 Box Jump Overs (30″,24″)
20 DB Snatch
20 Box Jump Overs (24″,20″)
10 DB Snatch
30 Box Jump Overs (20″,Hurdle Jumps)

 

BOOTCAMP:

“Michael”

3 rounds for time:

Run 800m

50 Supermans

50 Sit-ups

Level 2 MODS:

MOD 1: DB Snatch (KB Snatch from floor – 20,18)

Level 1 MODS:

MOD 1: DB Snatch (10), BJO (24,20… 20, 3 plates… hurdle jumps)