Bear Complex

Kirsten showing good position at the bottom.

We did a quick WOD at CrossFit Worthy in Mount Pleasant before Jeremy gave his Paleo Challenge presentation.

The Bear Complex
5 rounds, not for time.
Each round consists of 7 circuits of;

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Post loads to comments.

Beach WOD

Happy crossfitter on the beach at Sleepy Hollow State Park.

Warmup

• DROM
• Swim

Skill

• Swim drills

WOD

AMRAP in 10 minutes

• 25m Swim
• 10 Burpees

CFW Saturday

Almost there.

An interesting Saturday morning at CrossFit Worthy.  Jeremy is doing some great programming!

Warmup

• Indian Run
• Jerome

WOD with partner
AMRAP in 10 minutes

• 2 round of Cindy, then switch off
• Jump Rope

3 minutes rest, then

Partner Karen
Partner completes

• 9 deadlifts
• 9 pushups

then switch

Best of luck to everyone at CFW as they start their Paleo Challenge next week

Lansing Edition: Slam Ball Sprint

Jolene on the slam ball sprint.

Warmup

• Run
• Squat
• Pushups

New skill

• Deadlift - odd object

WOD

2 rounds:

• 30 second max ball slams, then rest.
• 100 meter slam ball sprint, then rest.

The big takeaway from this workout was maintaining the proper position at the start of every lift, even when tired:

• Weight on heels.
• Hips down and back
• Chest up

 Awesome job, everyone!

Chipper, Rick Onramp 8

Rick in mid-WOD

 Warmup (10’)

Gymnastic warmup 1

Skill (5’)

• L-Sit

Strength (10’)

• ME Back Squat [mpg]

WOD

3 rounds for reps, each station for 1 minute:

• Tire Flip [wmv][mov] 
• Box Jump [ wmv]
• Double Unders [wmv][mov] (sub tuck jumps)
• Kettlebell Swing [wmv][mov]
• Rest

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 249:  Improving Hip Extension (And Internal Rotation) for Running

• Roller or peanut, on side, Straight leg, mash hip tissue.  Rotate leg from external to internal.
• Samson hip flexor, banded forward, block internal rotation with KB.

Rick did Onramp 8

WOD

10!

• DB Hang Power Cleans
• Abmat Sit-ups

Rick's time: 5:34

CF Warmup WOD, Julie Onramp 8 (oops!)

 Julie psyched up for her cleans.

Warmup (10’)

• 800m Run

NORCAL WU

Burgener WU

Strength (10’)

• ME Snatch

WOD

CF Warmup

3 rounds of 10 reps of

• Samson Stretch (1 minute for both sides.)
• Overhead Squat @ 60%
• Sit-up
• Back-extension
• Pull-up
• Dip

Time limit:  20 minutes

Stretching (5’)

Mobility Homework (10’)-  Couch Stretch


Julie did Onramp 8.  Oops! I skipped ahead.


WOD
10!
DB Hang Power Cleans
Abmat Sit-ups


Julie's time:  5:56 with 15# DBs.

Rick, Onramp 7

 Rick just t'other day.

WOD (Chipper)

• 400m Run
• 15 Walking Lunges
• 15 Body Rows
• 15 Thrusters
• 15 KTE
• 400m Row