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General Fitness 05.07.15

7
Apr

General Fitness 05.07.15

So the Crossfit Open season has come to an end, we will go back to a good old squat/strength cycle for the next 5-6 weeks and work on getting stronger. I do ask that you post to the website a few goals with a timeline for each goal (minimum of 3 they just have to be exercise/health related). Whether it is to run a mile a whole min faster then last year or maybe squat 405 post something on the page and lets set some goals.

Prep Work

2X10 Walking high kicks
2X10 stiff legged KB Deadlift
2X10 Air squats


WOD

A.
3 sets of 2 rds
60M Farmers Carry (AHAP)
10 Heavy or higher wall ball shots
Rest 2 Min after 2 rds have been completed (Goal is quality of movement and then speed)

B.
4 Min AMRAP
200M Sprint
10 Toes to bar
20 Double unders

ACC Work
3 Rds
500M Row
10 Burpees over the Urg

Cool Down
Mobility
Post results

6 Responses

  1. Moonie

    A. used Green KB
    Rd 1 3:22
    Rd 2 3:32
    Rd 3 3.13

    B. Knees to chest. Singles jump ropes

    I also did Acc work.

    This def got my blood flowing. Good workout

  2. Vanessa Esquivel

    WOD
    A. 3 sets of 2 rds
    60M Farmers Carry (AHAP) – 53s
    10 Heavy or higher wall ball shots – 20#
    Rest 2 Min after 2 rds have been completed (Goal is quality of movement and then speed)

    Round 1 2:30
    Round 2 2:31
    Round 3 2:28
    Total time 11:29

    B. 4 Min AMRAP
    200M Sprint
    10 Toes to bar
    20 Double unders

    1 round + 200 M sprint + 10 T2B + 17 DU

    ACC Work
    3 Rds
    500M Row
    10 Burpees over the Urg

    Row 1 2:17
    Row 2 2:21
    Row 3 2:23

  3. Christy K.

    WOD
    A. Red KBs (72s?) and 20# WB –> holy crap are WBs hard at a heavier weight
    B. 4m AMRAP??? I just barely made it through one rep… need to work on those DUs and T2Bs

    Skipped the ACC work because I wasn’t feeling awesome.

  4. Teressa

    Used the red Kbs for farmer’s carry and 20# wall ball. I did really bad at keeping tack of times today (it was early!)
    The last round took me 3:20

    For the AMRAP I did 1 round + 200m sprint.
    Scaled to 10 DUs, and these were SO terrible! Definitely not unbroken.

    Accessory work: just the rowing part took me 6:43 total. Burpees over the rower were not that bad 🙂

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