Friday 29 March WOD

HAPPY EARLY EASTER!!

easter

As an early Easter gift to all of you, the workout(s) will be a surprise. I will have a basket of Easter eggs and in each egg is a workout. There are 6 different ones so it will be a surprise what you get.

If you would like to do the same WOD as a buddy, just pick one egg for the both of you and do that WOD.

There is a mix of regular workouts and Hero workouts in the mix.

If you are not at the gym with us today, pick a Hero WOD and do it on your own!

See you at lunch! ~ Melissa

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CrossFit HQ WOD:

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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CrossFit Football WOD:

Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.

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