Straight Work

Apr 15th, 2018

Category: CrossFit

Straight Work

Kevin – Mid Murph

Warm-up
Tabata Medball Cleans
Rest 1 minute
Tabata Heavy Russian Swings

 

Strength
Box Squat
3-3-3-3-3

WOD
40-30-20-10
Wallballs
Kettlebell Swings (1.5,1)

Level 2- (1,.75)
Level 1- (0.75,0.5) 30-20-10

CFS Endurance Sunday – Southie Orange 10AM

Sprint Ladder
100m, 200m, 400m, 200m, 100m

Time Trial
800m Run

Endurance WOD
Tabata Bike
Then
1 Minute Deficit Push-ups
1 Minute L-Sit Or Knee Tuck Hold

2 Minutes Rest

Tabata Shuttle Sprint
Then
1 Minute OH Plate Walking Lunges
1 Minute Wall Sit

2 Minutes Rest

Tabata Row
Then
1 Minute KB Deadlifts
1 Minute Chin Over Bar Hold

DISCUSSION 3 Comments

  1. Andrea Cooke 04/15/2018 at 8:39 pm

    Best comment in the whole world.

  2. Coolidge 04/15/2018 at 7:38 pm

    music during the warmup is overrated anyway

    Strength 315
    Wod 10:27
    Legs probably weren’t as fresh as some others in class

  3. Jason Barrow 04/15/2018 at 6:25 pm

    Did something I never do and went to a Sunday noon class because I wanted a class with Chad. After I got over the initial disappointment that only Andrea was coaching I had a ton of fun.
    [ x ] would attend again

    WOD: 7:09 Rx