Tuesday March 8, 2016

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(Caren is getting strong by working in her personal training sessions with Shawn.  She has a great attitude and always come ready to work hard and get after it!  We love having her as part of the CFJ family.  Introduce yourself to her if you haven’t already.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 2 WOD:
Every 4 minutes on the 4 minute for 6 Rounds (24 minutes)
Run 400m
**in the remaining time, alternate between completing as many reps as possible of Knees to Elbows and Bar Muscle-ups

**The flow of the workout: 3,2,1…Go! Run 400m, AMRAP KTE until the 4 minute mark. Run 400m, AMRAP BMU until the 8 minute mark, Run 400m, AMRAP KTE until the 12 minute mark, etc….

**Score will be the total combined number of KTE and BMU completed over the duration of the entire workout.

 

Level 1 WOD:

Every 4 minutes on the 4 minute for 6 Rounds (24 minutes)
Run 400m
**in the remaining time, alternate between completing as many reps as possible of Hanging Leg Raises and Small Wall Jumps

**The flow of the workout: 3,2,1…Go! Run 400m, AMRAP HLR until the 4 minute mark. Run 400m, AMRAP Wall Jumps until the 8 minute mark, Run 400m, AMRAP HLR until the 12 minute mark, etc….

**Score will be the total combined number of HLR and Wall Jumps completed over the duration of the entire workout.

 

Grunt Work:

Choose one of the following

  1. 10 Skin the Cats FOR QUALITY – work to improve your range of motion each rep. No rushing through this.
  2. 100 calorie airdyne  (first come first serve)
  3. Accumulate 5 minutes in a handstand hold
  4. Accumulate 5 minutes in a L-sit hold

Level 2 MODS:

MOD 1: BMU (Big Wall Jumps)

**If you cannot do these, switch to the L1 WOD

 

Level 1 MODs:

MOD 1: V-ups, Bar Rows (Think Ring Rows, but using a bar instead of the rings)