CrossFit & Sweat Thurs Sept 5th 2019

Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
Click the photo to register your team! Taco party after don’t miss it!


A.) Helen (0-15min)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Going to bang out some Classic Benchmarks today! Get ready to have some fun, go hard, and rest hard… This is going to be a day to remember 🙂

B.) Karen (15-25min)
For Time:
150 Wall-Ball Shots, 20# / 14#

C.) Annie (25-35min)

*It’s ok if you can’t finish the all of the WODs in the allowed time! Being cut off will just be your scaled option for the day. If you know for sure you can not compete the numbers in the allowed time, trim the #s down a little right off the bat. The main goal is to have at least 3min. rest between sections.

Cool Down:

400m walk *During your walk do 10 of each: leg swings, quad pulls, knee pulls, toe touches, samson stretch, arm circles forward and back, arm swings.

Couch Stretch: use an ab mat under your knee, and the wall for your back leg. Your knee should be as close to the wall as possible, your front foot positioned in front of your knee and your core tight. Breathe!

2 min Couch stretch one each leg



*7 min to complete each section whatever time you have left in your 7 min is your rest.

A.) (0-7min) 3 Rounds
7 Bench 95/65
7 Toes to Bar
7 Box Jumps

B.) (7-14min) 3 Rounds
7 Thrusters 95/65
7 Pull-ups
7 Burpees

C.) (14-21min) 3 Rounds:
7 Bench
7 Toes to Bar
7 Box Jumps

D.) (21-28min) 3 Rounds
7 Thrusters
7 Pull-ups
7 Burpees

E.) (28-35min) 3 Rounds
7 Bench Press
7 Toes to Bar
7 Box Jumps
*no rest between sections

Categories: WOD

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