Wednesday, 6/18/2014 WOD

CrossFit WOD:

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This workout is three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

1) Row
2) KB Swing (16/24)
3) Pullups
4) Jumping Lunges
5) Ball Slams (20/30)

Scaled:
Row
KB Swing
Ring Row
Single Lunges in place
light goblet squat

Ninja WOD:
1 mile Run
then 3 Rounds
20 High Box Steps
20 Pushups
20 Bent Over Row (moderate)

Warm Up:
500 M Row
10 Turkish Get Up using light weight

Stretch:
3 Rounds
5 Crab Walk-shift forward and back lightly
10 Lateral Lunge (5 each side) using PVC-maintain 3 point contact

WOD Specific Warm Up:
5×5 KB Swing, Pullups, Jumping Lunges, Ball Slams

Jess 210

Smiley 288

Lydia 210

Maus 275

Shaira 286

Andrea 246

Abel 223

JMac 214

Josh 99 (2 rounds)

Tracy 220

Alan 235

Dan 204

Anthony 296

Otter 258

Trevor 240

Phil 226

Utah 297

Sophie 228

Ruth 268

Stacey 227

McC 314

Hollywood 286

Shaleise 225

Ninja:

Des 18:465

D 20:10

CFC (mini Chris) 18:30

O-Lift:

Analisa