WODs for Saturday 3/22/14

25
Mar

WODs for Saturday 3/22/14

Today was our first of our new Friends and Family workouts we will be offering once a month in order for people to try CrossFit and what our Arenal family is all about.

Friends and Family WOD:

Warm-Up:  2 Rounds:

Run 100 meters
20 Jumping Jacks
10 Squat Thrusters

Partner WOD: 15:00 AMRAP 20 Partner Medicine ball sit-ups 10 Lateral jump over your partner (one partner holds plank while the other does 10 jumps over their partner, then switch) 20 Partner Medicine ball squat and toss 100m Sprint (must run together)

CF Class WOD: Strength: 3 Rounds Cleans, 5 reps (find a moderate weight that members will continue to build on) Rest 1 minute Ring Rows, 10 reps Rest 1-2 minutes

Met-con: “Suntory Fashion” 3 Rounds For Time: Max Reps in :40 seconds of: Handstand Push Ups Kettlebell Swings 70/55 Hand Release Push Ups Chest to Bar Pull Ups – scale with bands

KB Class WOD: Strength: 2 Rounds KB Cleans, 5 reps (find a moderate weight that members will continue to build on) – can be dual bells. 5 per side if single bells Rest 1 minute Ring Rows, 10 reps Rest 1-2 minutes

Met-con: 2 Rounds:

50 Russian Swings 55/35 50 Abmat Sit-ups 25 KB Thrusters R/L  35/25

CF Striking WOD:

5 repeats of: 3 Rounds 5 burpees 10 combos (1-2-1-2) Rest 30s after 3rd round

Rest 2 min

5 repeats of: 3 rounds 5 wallballs 10 knees Rest 30s after 3rd round

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