CrossFit WOD, January 21, 2019

Completed CatchInspiration”Opportunity is missed by most people because it is dressed in overalls and looks like work.”
-Thomas EdisonWarm-upWarm-upI. Heartrate
5 minutes of Cardio

II. Specific: 3 Rounds
30 seconds of Single/Double Unders
5 Push Press (progress weight each round)
5 BurpeesWeightliftingMetcon (AMRAP – Rounds)10 minutes to progress up the unbroken ladder of 2-4-6-8-10…etc
Push Press
FIT 75/55
PER 115/75
*rest as needed between rounds.reps must be unbroken for the round to be scored.MetconMetcon (AMRAP – Reps)10 minute AMRAP
20 Single Unders
2 Burpees
20 Single Unders
4 Burpees
20 Single Unders
6 Burpees
20 Single Unders
8 Burpees
etc… (keep adding 2 reps to the Burpees)*score total reps of jump and burpees completed.

Scaling: decrease the double under/jump rope reps if needed to a set that you can complete unbroken or in less than 30 seconds. You should be able to push hard throughout the 10 minutes challenging your speed and endurance.Metcon (AMRAP – Reps)10 minute AMRAP
20 Alternating Single Unders
2 Burpees
20 Alternating Single Unders
4 Burpees
20 Alternating Single Unders
6 Burpees
20 Alternating Single Unders
8 Burpees
etc… (keep adding 2 reps to the Burpees)*score total reps of jump and burpees completed.

Scaling: decrease the double under/jump rope reps if needed to a set that you can complete unbroken or in less than 30 seconds. You should be able to push hard throughout the 10 minutes challenging your speed and endurance.Metcon (AMRAP – Reps)10 minute AMRAP
20 Double Unders
2 Burpees
20 Double Unders
4 Burpees
20 Double Unders
6 Burpees
20 Double Unders
8 Burpees
etc… (keep adding 2 reps to the Burpees)*score total reps of jump and burpees completed.

Scaling: decrease the double under/jump rope reps if needed to a set that you can complete unbroken or in less than 30 seconds. You should be able to push hard throughout the 10 minutes challenging your speed and endurance.Optional Accessory WorkSlow Dumbbell Bench Press 12-12-12 (5 second negative each rep)NewsThe Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019 very soon. This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.