“Yes, it’s a deload week”
Lift: 20rm BS YOGA with JUDY!
“Pepperoni Hug Spot”
Skill review: Kipping + Butterfly Pull-ups + Muscle ups Wod: 20 min amrap 1 round Cindy 30 sec rest Core: Dragon flags 5sx3-5r Progression: Kip (as warm up) 1. Kip 2. Kipping pull 3. Hip pop 4. Kipping pull-ups (double band) Progression: Butterfly 1. Kip 2. Kipping pull (long pull) 3. Kipping pull-up to catch […]
“Worlds smallest violin”
Lift: w2c2 Wendler Deadlift 70% 80% 90% 80% 70% 3r 3r 3+ 3r 3+ Wod: 25 min cap 5k row Buy out: Wipe your tears
“The gym is an allegory for my abandonment issues”
Lift: Deadlift 40-50-60% x5r Wod: ANNIE 50-40-30-20-10 Dus + sit ups Gym-nasty: Dips 4sx10
“Re-generized”
Emom: x 21 min amrap Min1 : 250 m ski erg Min2 : 2 Turkish get ups each arm Min3 : 1 Deadlift x 315/215 Into: 3rft 100’ farmer carry 5 burpees
“Calling in Thicc to work today”
Wod: EMOM x 20 mins Min 1: 1 min conversational pace cardio Min 2: 3 power cleans 3 power jerks 95/65 Min 3: 7 TTB Min 4: 20 step overs Into: Mobility Or Low intensity skill work
“Youthful mustache”
Wod: choose 1 : 10 min cap 1 mile run 2k row 100 cals echo Into: YOGA WITH JUDY!!!
“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
