Spicy Sunday WOD

Feb 18th, 2018

Category: CrossFit

Spicy Sunday WOD

Jose

Weekend Schedule
Sunday 2/18 – Normal Schedule Today
Monday 2/19 – Presidents Day – The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only.

Weekly Strength & Benchmark Schedule – Click Here

Warm-up
AMRAP 8
10/8 Cal Bike
50’ Bear Crawl
10 Box Jumps w/ Step Down
50’ Inchworms (no push up)

Mobility
Chest Rolling

Strength
Bench Press
3-3-3-3-3

WOD
15 Minute AMRAP
15/12 Calorie Bike
20 Push-ups
15 Box Jumps (27,24)

Level 2- 12/10-15-10
Level 1- 10/8-10-10
02/18/18

CFS Endurance Sunday – Southie Orange 10AM

WOD
7 Minutes On / 90 Seconds Rest Between Stations.
21 – 15 – 9 Total Reps For Each Movement.
**Immediately after round ends, 1 Min. Static Hold

Station 1
Row Cals (21, 15, 9)
Double KB Sumo Deadlifts
Erg Row Tucks
**Right Side Plank

Station 2
50 FT. Shuttle Sprint (Indoors – 12, 8, 4)
Jump Lunges
Alt. Single Leg V-Up
**Left Side Plank

Station 3
Sprawl to Jump Tuck
Bent Over DB Rows
DB AB Mat Sit-Ups
**Right Side Plank

Station 4
Ski Erg (21, 15, 9)
KB Squat Cleans
Single Arm OH KB Hold (Seconds Per Arm – 21/21, 15/15, 9/9)
**Left Side Plank

At Home WOD
21-18-15-12-9-6-3
Synchronized Burpees
Synchronized Air Squats
Partner Sit Ups