“Old people dance fighting”
No Wod tomorrow. Open gym 8-9. Comp at flower City CrossFit.
“Experiment Wk”
WU: 5min ME cardio of your choice Lift Exp: Sn + gym E3OM 3rm snatch + HSW DRILL x 3s Into: 5r cycle Sn (60-80% of max) x 3s (E2OM) Wod: 12 min amrap 5 BS (185/125-135/95-95/65 G*225/155) 7 HSPU G* deficit 200’ farmer carry 50/35 Core: Single leg RDL 3sx10r each side
“If you don’t know where SpaghettiOs are, you don’t deserve them“
Wod: 1000m run 4 rounds of: 3 PCJ + 3 BFB 1000m row 4 rounds of: 3 PCJ + 3 BFB 50 cals ass bike 4 rounds of: 3 PCJ + 3 BFB
“ Eddie Bauer: Helping people think you’re outdoorsy”
Lift: De-load BS 40%-50%-60%x5r (slow/pause) Wod: Equipment usage learnt day 4 mins at each station Reverse hyper Sled pull/push Treadmill Max cals Front rack step ups 75/55-95/65 Row Cals Lat pull Ass Bike Max cals
“I’m Tony Bologna and I love churros”
Lift: w2c3 Deadlift 70%x3-80%x3-90%x3+ME-80%x3-70%x3+ME Wod: 1 mile run Pacing check Post Wod: Stretch / foam roll
“Superfluous. Say it. It’s impossible”
Lift: 3emom Clean+5-7HSPU+kneeling jumpsx5 X 5r Opt1: 3 pos clean (speed focus) Opt2: 2 pos clean (knee+floor) After 5-7min for Hs Wod: recovery Wod 500m row 1 round Cindy 400m row 1 round Cindy 300m row 1 round Cindy 200m row 1 round Cindy 100m row 1 round Cindy Buy out: Stretch
“Louisiana Justice”
Wod: 2 min back squats (135/95) Into: 50 cals assault Bike Into: YOGA!!!
“🌎 : Make it make sense”
800 M row 50 single unders (G*100) 6 TGU (3 each arm : light) 600 M row 50 singles 6 TGU 400 M row 50 singles 6 TGU 200 M row 50 singles 6 TGU After: MOBILITY!!!
“The cashier at Wegmans told me”
Lift: 3rft 400m run 25’ HSW 500m row 25 Russian kettle bell swings 500m skerg 25’ HSW Buy out : mobility
“Losing isn’t a virtue”
Wod: 1000 m run 1 Turkish get up each side 1000 m row 1 Turkish get up each side 1000 m ski 1 Turkish get up each side After: Open stretch or skill practice
