Team W.O.D Wednesday 10/10/18


Team W.O.D Wednesday 10/10/18


Our Nutrition Coaching Program is now going NATIONAL and BEYOND! ????

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Developed and powered by CrossFit Republic, this program includes daily nutrition coaching, movement, mentality, and overall wellness! Originally developed for our current gym members and local clients, we are now going remote, nationwide!

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*Coaches – please spend time going through each of these movements, as there should be time to give some solid instruction on each!

Team Conditioning WOD – 25 minutes

*Remember – just because this workout says 25 minutes, does not mean you are working out for 25 minutes.  In a team workout, this is 25 minutes of interval training, which is very effective in making you better at crossfit, life, and all things fitness/weight loss.  It’s important that you try to understand the stimulus of your workout.  When it’s your turn, go hard!

Teams of 2…

As many rounds + reps as possible in 10 minutes of…

*Athletes do 1 full round before switching

10 Single KB Overhead Stationary Lunges R/L = 2 70/55

10 KB Swings 70/55

Immediately into…

Every minute on the minute for 10 minutes complete…

*Athletes complete 1 full minute then switch (5 rds each, taking turns)

5 Power Cleans 225/155

Max Bar over burpees in remainder of minute, then switch athletes

Immediately into…

5 minutes max rope climbs as a team.

*On lunges, athlete may use whichever hand they prefer overhead

*On lunge, athlete must control the KB or DB if scaling all the way to the ground.  No dropping!

*Scaling rope climbs – either use rope pulls as 5 rope pulls = 1 rope climb OR 10 Ring Rows = 1 rope climb (your choice)

Post 3 scores – rounds + reps of WOD 1, total bar over burpees achieved, and total rope climbs achieved!