Thursday's WODs...

March 29, 2018

Here are your Thursday WODs! Also, see the updated open intramural team standings below! We've got Sacks and Racks still in the lead, but we'll see what happens after 18.6 TEAM EDITION this Friday night!!

 

Thursday March 29, 2018

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Strength: Deadlift

 

Build to a 5 RM

We will be building to sets of 3, 2 and 1. Stay tuned

 

WOD:

 

AMRAP in 20 minutes:

25 HSPU

25 KB Swings 53/70

Run 200m

25 Goblet Squats (no dropping!)

150 Double-unders

 

Endurance WOD (6am)

 

2 ROUNDS:

 

AMRAP 4: Jump Rope for max unders! 

On the 0:00 – 15 Abmat Sit-Ups 
On the 1:00 – 12 Abmat Sit-Ups 
On the 2:00 – 9 Abmat Sit-Ups 
On the 3:00 – 6 Abmat Sit-ups 

 

From 4:00-7:00: Run 400m

 

Then at 7:00, repeat above 4 minute AMRAP replacing the sit-ups with Over-the-rail hops, and the jump rope with calories. 

 

From 11:00-14:00: Run 400m

 

At 14:00, start round 2!

 

Record total singles and total calories separately. 

 

Post-WOD:
If there is time left, break class into 3 teams and do an assault bike challenge of MAX DISTANCE in 10 minutes. Switch bikers whenever each team sees fit, but only one bike per team.

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

3 Rounds of:

20 back band pulls

10 KB RDLs per leg

10 Slow push-ups (5 seconds down, 1 second up)

 

WOD:

 

4 RFT:

500m Row/Run (alternating rounds)

21 KB SDLHP 35/53

15 KB Swings 35/53

9 KB Flip Squats

 


___________________________________________________

 

Updated intramural team standings:

 

Sacks and Racks - 102

Jerks and Snatches – 80

Becca’s Bashers - 76

Pop-a-Squatters – 72

Pitbulls and Barbells – 54

 

And here are your top performances from 18.5:

 

Top RX Male

1. Bones

2. Matt

3. Alex

 

Top SX Male

1. Gregg

2. Diego

3. Mike B

 

Top RX Female

1. Reebs

2. Carsey

3. Lippy

 

Top SX Female

1. Clair

2. Jimena

3. Joanna

 

We'll see what happens after 18.6 TEAM EDITION this Friday at 5:30pm!! A special prize awaits the winning team. GET READY!

 

 

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