WOD

Fitness Heroics – CrossFit

No Classes this Saturday. We will be at the Tough Mudder in Milton most of the day.

In’s

50 Ring Dips

OR

Holding support position for 3 minutes on rings

Yoga/Mobility

Yoga Warm Up 2 (No Measure)

-Forward Triangle

-Triangle

-Reverse Triangle

-Down Dog

-Pidgeon

Skill/Strength

Deadlift (Sets of 5)

12 minutes

Stiff Leg Deadlifts (Sets of 10)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
Heaviest Set of 10 Supersetted w/ 20 Lunges (10 Each leg)

12 Minutes

WOD

1000m Row (Time)

Max Effort 1000m Row

Out’s

100 Mad Russians

Fitness Heroics – CrossFit

In’s

Foam Roll Hips

Yoga/Mobility

Couch Stretch

Warm-up

Animal Kingdom Warm Up (No Measure)

6 Minute AMSAP

Bear Crawl

Crab Walk

Duck Walk

Lion King Lunges

Skill/Strength

Bench Press (sets of 5)

WOD

>:( Gingers (Long Pull) (Time)

30 Minute Cap

Scaled:

300 Jump Rope (Single=1 Doubles=2)

100 Sit-ups using hands

100 Modified Pull-up or Ring Rows

RX:

100 Double Unders

100 Sit-up (Fingers interlocked on top of head)

100 Pull-ups Kipping or Butterfly

RX+:

200 Double Unders

150 Sit-ups (hands interlock on top of head)

100 Strict Pull-ups

Out’s

Foam Roll Calves

Fitness Heroics – CrossFit

In’s

50 False Grip Ring Rows

Yoga/Mobility

Rubber Banded Front Squats.

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Skill/Strength

Hang Squat Clean and Jerk (Sets of 3)

Start: Must start above the Knee but below mid thigh.

Catch: When bar makes contact w/ shoulders, hips must be below parallel.

Jerk: Catching weight w/ slight bend in knees.
You may drop bar but must pick the bar back up in 2 seconds or less.

OR

Doing sets of 12 to work on form w/ moderate weight

WOD

Ginger Complex of Doom (Time)

4 Rounds for Time

10 Deadlifts

10 Cleans

10 Jerks

Scaled: Any weight

RX: At least 55% of 1 RM Hang CL&J

RX+: At Least 65% of 1 RM Hang CL&J

Penalty Run for breaking up rep scheme (Racetrack and Back)

Out’s

100 Air Squats (Time)

100 Air Squats for time

Fitness Heroics – CrossFit

SUBMIT SCORES FOR THE OPEN BY 5PM MONDAY. Just incase the server gets overloaded.

In’s

50 Pull-ups

Yoga/Mobility

Foam Roll

-Calves

-IT Bands

Warm-up

10 min AMSAP (General) (No Measure)

10 minute AMSAP

(As Many Stretches As Possible)

1 minute of Jumping Jacks

14 Pass throughs w/ band

Perfect Stretch down gym

Skill/Strength

Handstand Push-ups (3xMax Effort)

Put total number of reps.

Super Setted with Max Effort Push-ups.

OR

Shoulder Press (3×10)

Going for heaviest 1 set of 10.

Super Setted with Max Effort Push-ups.

WOD

()

3/2/2015 (Distance)

10 Minutes For Distance

Row as Many meters as possible in 10 minutes.

You Must Stop every 500 Meters and preform 8 Burpees

Scaled: Ker Flops

RX: Strict Push-up

RX+: Over the Rower

Out’s

50 Push-ups

Fitness Heroics – CrossFit

Tomorrow is the last day to sign up for the CrossFit Open and earn an extra ticket towards our drawing in March.

In’s

Row 1,000 meters

Warm-up

Sun Salutations (No Measure)

Doing a flow for 10 minutes

-Mountain

-Forward Fold

-High Plank

-Up Dog

-Down Dog

-Forward Fold

-Mountain

Skill/Strength

Shoulder Press (6×5)

3 Sets of 5 at a heavy weight

12 Minutes

WOD

PBB WOD#2 (Time)

Scaled:

10 Thrusters

10 Pull-ups

10 Push-ups

10 Snatches

10 Pull-ups

10 Push-ups

10 Overhead Squats

10 Pull-ups

10 Push-ups

ANY WEIGHT ON BAR

RX:

10 Thrusters 95/65

5 Muscle-ups

10 Snatches, 95/65

5 Muscle-ups

10 Overhead Squats, 95/65

5 Muscle-ups

RX+:

10 Thrusters, 135/85

5 Muscle-ups

10 Snatches, 135/85

5 Muscle-ups

10 Overhead Squats, 135/85

5 Muscle-ups

Out’s

Quad Smash

Fitness Heroics – CrossFit

In’s

100 Double Unders

OR

300 Single Jumps

Yoga/Mobility

Couch Stretch

Warm-up

Animal Kingdom Warm Up (No Measure)

6 Minute AMSAP

Bear Crawl

Crab Walk

Duck Walk

Lion King Lunges

Weightlifting

Front Squat (5×5)

12 minutes

WOD

AMNAP….It’s here (AMRAP – Rounds and Reps)

Death By EMOM of following exercises

First Minute

1 Clean

1 Thruster

Second minute

2 Cleans

2 Thrusters

Third Minute

3 Cleans

3 Thrusters

etc.

Scaled:

Any Weight

RX: at least 40% of Front Squat 5 RM

RX+: at least 45% of Front Squat 5 RM

Out’s

3 Minutes of L-Sit or L-Hang Position