Monday, 6/30/2014 WOD

CrossFit WOD

Sophie

Sophie

AMRAP in 15 minutes
5 Front Squat (95/135)
10 KB Snatches (16/24)-5 each arm
30 Double Unders

Ninja WOD:
AMRAP In 15 minutes
20 Double Unders/60 Singles
10 Ring Push ups
15 Romanian Deadlift (35/45)

Warm Up:
60 Double Unders/180 Singles

Stretch:
CrossFit:
3 Rounds:
1 minute lower leg tissue prep (each leg)
20 ankle joint mobilization
1 minute goblet squat w/ KB-focus on pulling the KB apart and pulling chest through
3-5 Front Squats (start light and increase wt w/ each round)
then
Warm Up: 3×5 KB Snatch
Ninja:
3 Rounds
10 Straight Leg Raises w/ Core Activation
15 Single Leg Squat Patterns (5 each position)
5 Romanian Deadlift
then
Warm Up: 3×5 Ring Pushups

Nicole 4+11 (75/20lbs)

Roberto 7+3 (135/24)

Smiley 6 (135/20)

Abel 5 (135/24)

Anthony 6+8 (135/24)

Lester 5 (75/8)

Maus 5+10 (135/20)

Dani 3 (55/12) 1/2

Dan 7 (55/8)

Otter 6+2 (135/20)

Utah 6+12 (135/20)

Chiri 7+10 (95/16)

Bo 6+20 (85/16)

Jim 5+5 (115/12)

John 6 (115/12)

Hunter 5+58 (125/16)

Caroline 3+30 (45/8)

Laura 5 (25/8)

O-Lift:

Chiri

Analisa

Kids Corner:

Nalleli

Javier

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