3.28.16 – WOD 

  
Date Night Weight Night 2016 is in the books. There were many PRs and first time getting Bar Muscle-ups, Toes to Bar, Double Unders, and Chest to Bar Pull-ups. We pushed ourselves outside of our comfort zones, we sweat, we bled, some cried, but doing it together is what made it all possible. To say I’m proud of you all is an understatement. This was our 5th Open and I still have yet to hear a single person say they regretted being involved. Thanks to everyone who participated and gave us a reason to look forward to Friday nights. Also, thanks to the spectators that came and showed their support. Last, but not least, thanks to all the judges and volunteers that helped make the events happen. Now back to the grind with a new set of SMART goals and motivation for next year to keep improving. It’s the journey, not the destination! 

– Coach WW

Monday

CrossFit 

Strength:

Back Squat 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 

+ as many reps as possible until failure; note reps and weight

WOD:

AMRAP in 15 minutes of: 

Run 200 meters w/ Medball, 20/14

OH Walking Lunge to Pull-up Rig, w/ Medball

15 Push-ups on Medball

15 Toes to Bar 

Optional Accessory Work:

3 sets NOT for time of:

30 Banded Good Mornings 

30 Supermen

30 Windshield Wipers

BaseFit

WOD:

3 rounds of:

2 minutes of:

Max Cals on Bike

1 minute of:

Max DB Push Press

2 minutes of:

Max Cals on Row 

1 minute of:

Max DB Bent Over Rows 

3 minutes to:

Run 200 meters, in remaining time:

Max ABMAT SU 

– Rest 1 minute 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

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