wod

CrossFit – Sun, Apr 30

Announcements

Class Schedule changes begin this Week!!

12p CrossFit every Mon-Fri

 

New Saturday line-up

7a Barbell Club

8a Partner Workout

9a Rowing

Please plan accordingly.

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!

CrossFit Fixx – NCFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Legs Only

MIN 2 – :40 Legs + Lean Back

MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*

MIN 4 – :40 Row Stroke, Pause Past Knees on Return**

MIN 5 – :40 Row

MIN 6 – :40 Row at a higher intensity

Transition into…

3 ROUNDS

6 KB Upright Row

6 KB Horn Curls

12 Alt. KB Halos

6/6 Half Kneeling KB Presses

6 Weighted Sit-Ups

*Quick pause once the handle has touched the chest before returning to the starting position.

**Quick pause with the handle at or slightly forward of the knees.

Workout – Performance

Metcon (Time)

FOR TIME

35-25-15-25-35

KB Sumo DL High Pull (70/53)

Weighted Sit-Up*

*GHDSU Optional

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

FOR TIME

30-20-10-20-30

KB Sumo DL High Pull (53/35)

Sit-Up

(Score is Time)

KG KB: (24/16)

Partner Finisher – All

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

Max Meter Row

(Score is Total Meters)

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