East, Tuesday, 09/04/2018

CROSSFIT

Gymnastic Strength
Strict Curl Up + Kipping T2B
(3 + 4-6) x 3
-ss w-
5 KB Windmill per arm

Metcon

15 Minute AMRAP

20 Lateral Box Step Overs
20 Ring Rows
20 MB Russian Twists 20, 14
200m Off-set Carry 35, 26*
100m L FR, 100 R FR
**Offset Carry = Suitcase one hand, front rack other. 

COMPETITOR

Bike – Watt (power) Consistency
5 Rounds:
3min on
2min off

*Complete each 3min effort in the following manner:
-Min 1 Breathing: In Nose, Out Nose
-Min 2 Breathing: In Nose, Out Mouth
-Min 3 Breathing: In Mouth, Out Mouth
*As breathing intensifies so should Watts. Stay at a consistent watts throughout a minute, and increase watts by 25-50 each minute. Example:
-Min 1: 300
-Min 2: 325
-Min 3: 350

LEANX

10 Min Movement Flow
10 Rockbacks
10 Head Nods (L+R/Up+Down)
10 Cat Camels
10 Hip Rockers/Leg
10 Lateral Openers
10 Deadbugs
10 Straight Leg Raises

-then-

1 Round every 5 Mins x 4 Sets:

25 Jump Squats
500m Row
25 Double Unders

-then-

Finisher:
3 Min EMOM

30 Sec Reverse Lunges
30 Sec Goblet Squats

BOX NEWS

  • A big thank you to all that came out yesterday morning for the Labor Day Hero WOD!
  • Weekly Outline
    • Tuesday – Gymnastic Skill – Toe to Bar 
    • Wednesday – Barbell Day – Power Snatch Complex and Sumo Deadlift
    • Friday – Strict Press 
    • Saturday – Helen – We tested this several months ago as a Partner Relay, now coming back to visit it as an Individual
  • Be on the look out for your September Newsletter hitting your mailbox this week
  • Park WODs September 9th
  • September On-Ramp Kicks off on the 10th!