Monthly Archives: October 2017

20171004

WOD:

2017 CrossFit Team Series

Event 4 :

Teams of 2

For time

100 Cal Row (switch as needed)

100 Toe 2 Bar (switch as needed)

Video courtesy of The CrossFit Games website.  With the Team Series going down this week, why not give one of the WODs a shot?

 

Scaling Options:

T2B -> K2E -> Hanging Knee Raise

 

Cool Down:

Banded lat stretch – 2 min per side

 

Roll out forearms – 2 min per side

20171003

S/S/S:

Bench Press

10,9,8,7,6

 

Increase weight ea set

Higher rep count, so pushing that muscular endurance.   Maintain good form throughout

 

WOD:

12 Min AMRAP:

Ascending Ladder: 3-6-9-etc….*

Burpee Box Jump Overs (24/20)

KB Swing (53/35)

 

* Start with 3 Burpee Box Jump Overs, then 3 KB swings, then 6 BBJOs, then 6 KB Swings, then 9 BBJO, etc….Add 3 reps every time you go back to a movement.

 

Scaling Options:

BBJO -> 20/16

KB weight -> as needed

 

Cool Down:

Doorway stretch – 2 min per side

 

Tricep mash on bar – 2 min per side

20171002

Congrats to JSCF lead, Sherri Biringer-York on her wedding. Congrats you two!

WOD:

Every Minute On the Minute for 10 Min:

Odd min – 30 Double Unders

Even – 30 sec Handstand Hold

 

Rest 5 Min, then…

 

Every 2 Min for 20 Min

200M Run*

*Goal – stay within 5 seconds + or – of first run

 

Scaling Options:

DU -> Attempts through 30 rope contacts ->30 penguin jumps

HS Hold -> Wall walk as high as possible and hold for 30 sec ->Hold top of pike pushup

 

Run-> 250M row

 

Cool Down:

Banded OH stretch – 1 min per side

 

Calf stretch on rig – 2X 1 min per side