For Time (Time Cap 15 mins) 30 – 20 – 10 – 20 – 30 SDHP 115/75 15 – 10 – 5 – 10 – 15 HSPU *Athletes will alternate between movements Post time to comments.
Rest Day Closed
Mobility with Coach Holly 9:30am Open Gym 10:00am – 12:00pm Olympic Lifting with Coach Jason 12:00pm – 1:00pm Open Gym 1:00pm – 2:00pm
Time = 20 mins *Every 2 mins complete 3 Snatches. If your lift was successful, you must increase your load by, at least, 2.5# total. This WOD is a “no miss” weightlifting WOD, meaning you will continue to attempt each lift until you make the 3 reps you are attempting.
20 Min EMOM *Complete 10 burpees every minute on the minute to a target (target will be 6″ above your fully extended reach) Warm-up : * 7 mins of “Hurdles over PVC Pipe” (height variations) -Dynamic WU- * Banded shoulder distraction and rotations * Banded pull downs – straight arm
“WOEHLKE” 3 rounds, each for time of: • 4 jerks, 185 lb. • 5 front squats, 185 lb. • 6 power cleans, 185 lb. • 40 pull-ups • 50 push-ups • 60 sit-ups Rest 3 minutes between rounds. Warm-up : 20 Jumping Jacks 20 Split Jacks 20 Push-ups 20 Sit-ups
3 Rds for Time (Time Cap – 12 Mins) 3 Forward Rolls 15 Kettlebell Swings (70/53) 30 Box Jumps (24/20) Warm-up : Pizza Game w/Sharks & Minnows (full run around the room) *If small class, do tug of war between a coach and athlete or 2 athletes -Dynamic WU- *
“Annie Likes to Row” 50-40-30-20-10 Double Unders Abmat Sit-ups Rest 4 minutes Then, Row 2000m Post time to comments. [Time Cap: 18 minutes] Warm-up : 3 mins – Jumping Rope (steady pace) 2 mins – Rowing (steady, conversational pace) 1 min – Double Unders (all out) 1 min – Rowing
NOTE TO SPRING BREAKERS: Enjoy your vacation! Please refer to our web page (crossfitdogfight.com) this week for full WOD descriptions. The WOD will have warm up, specific warm up, and mobility. Rest Day Closed
Please stop by the desk and be sure your RhinoFIT account has been set-up. Mobility with Coach Holly (NO OPEN GYM ALLOWED AT THIS TIME) 9:30-10:00am Open Gym 10:00am-12:00pm Olympic Lifting with Olympic Certified Coach Jason 12:00pm-1:00pm Open Gym 1:00pm-2:00pm