Free WodDoc Workshop! – CFS

Nov 19th, 2017

Category: CrossFit

Free WodDoc Workshop! – CFS

Scutti + Elliott

WODdoc Workshop!
This Sunday Dr. Tim Simansky Is holding a 2-hour Workshop at CrossFit Southie for Southie Showdown participants & CFS members! He will be covering injury prevention as well as touching on some high skill gymnastic movements!!.
Come hangout and learn from WODdoc, Dr. Tim Simansky. The workshop goes from 10AM-12PM and will be held in Southie Orange.
Dr. Tim was here this past weekend working on all the Southie Showdown Competitors! Want to know more about Dr. Tim? Follow him on IG @WODdoc
Questions: [email protected]

Weekly Strength/Benchmark WOD Schedule

Warm-up
Partner Up
3 Rounds
P1: Run 200m
P2: AMRAP Cals on Bike
Switch

Strength
Strict Press
10-8-6-4-2

WOD
18 min AMRAP
15/ 12 Calorie Bike
200m Run

Rest 1:1 with Partner
Score = Total Rounds

CFS Endurance Sunday – Southie Green 10AM

Sprint Ladder
4 x 200m

Time Trial
1 Mile Run

Partner Endurance WOD
AMRAP 15
250m Ski Erg
10 KB Straight Leg Deadlifts
20 Air Squats

Rest 2 minutes

AMRAP 6
10 Burpees
15 AbMat Sit-Ups
30 Sec. Hollow Hold

(Alternate Movements – One Athlete Works at a Time)

At Home WOD
5 Rounds
10 Plank Ups
12 Alternating Mountain Climbers
14 Hollow Rocks