WOD 5/4/18: Kid Dynamite

CrossFit Resurgence – CrossFit – Level One

 

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Announcements

Last day to sign up for tacos. Tacos & Tequila is Sat. May 12th. Register here:

https://docs.google.com/forms/d/e/1FAIpQLScZ5z3kV5JQmm6J3BXZPS681SxDovBbnwucPPpp3hycEdW9Kg/viewform

Kid Dynamite (Time)

5 rounds.

25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

WOD 5/3/18: Thor or wod

CrossFit Resurgence – CrossFit – Level One

 

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Weightlifting

Push Jerk (7X2)

7 x 2 Push Jerk or Split Jerk – 2 of 11 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Dumbbell split squat (7X4)

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Times Like These (AMRAP – Rounds)

7 minute AMRAP (as many rounds as possible)

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, Scale Up: overhead lunge with kettlebe

WOD 5/2/18: Learn to fly

CrossFit Resurgence – CrossFit – Level One

 

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Learn To Fly (AMRAP – Rounds and Reps)

5 rounds for max reps.

1 min dumbbell weighed pull up (Health: band assisted, Athletic*: 15lb db, Performance: 25lb db) – doesn’t have to be strict

1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 95lbs, Performance: 155lbs)

1 min box jump (Health: 12”, Athletic*: 20”, Performance: 24”)

1 min Cal Row

1 min rest

WOD 5/1/18: Plenty of gas in the tank

CrossFit Resurgence – CrossFit – Level One

 

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Announcements

Sign up for tacos today. Tacos & Tequila Sat. May 12th

https://docs.google.com/forms/d/e/1FAIpQLScZ5z3kV5JQmm6J3BXZPS681SxDovBbnwucPPpp3hycEdW9Kg/viewform

Plenty of Gas in the Tank (Time)

4 rounds for time. 40-minute time cap.

400m run* (Health: 200m run)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

5 overhead squats (Health: 35lbs, Athletic *: 65lbs, Performance: 95lbs)

Row (Health: 200m, Athletic*: 300m, Performance: 400m)