CrossFit WOD, January 30, 2019

Hot SauceInspiration”The take home for the general audience is ‘do exercise,’” says first author Anne-Sophie Wedell-Neergaard of the University of Copenhagen. “We all know that exercise promotes better health, and now we also know that regular exercise training reduces abdominal fat mass and thereby potentially also the risk of developing cardio-metabolic diseases.”
https://www.sciencedaily.com/releases/2018/12/181227111418.htmWarm-upWarm-upI. Heartrate
Dynamic

II. Specific
Hang Power Clean review/cycling review
1-pocket
2-above knee (mid-hang)WeightliftingHang Power Clean (5-5-5-5-5 )(10 minutes)
build to a challening set of 5 reps while still focusing on cycling. newer athletes can use this time to practice technique instead of building in weight.MetconMetcon (3 Rounds for reps)3 Rounds each for time
21/15 Calories (any)
15 Hang Power Cleans
*score the working time. rest as needed between each round.Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest. Coach will pick weight.Metcon (3 Rounds for reps)3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-75/95/115
F- 55/65/75
*score the working time. rest as needed between each round.Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.Metcon (3 Rounds for reps)3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-115/135/155
F- 75/95/105
*score the working time. rest as needed between each round.Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.Optional Accessory WorkOpen Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.NewsThis Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Friday at 6:30pm is the TFA Intramural Draft!!! Sign up and be ready for awesomeness!

Leave a Comment

Your email address will not be published. Required fields are marked *

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.