Welcome to Crossfit Garwood

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WINTER CLASSIC

WINTER CLASSIC

Winter Classic WOD Descriptions   WOD #1 “Double Up” 4 RFT’s (8 Min Cap) 5 PC  (Rx 185/125 – Sc 145/75 – M 145/75) 10 Bar Facing Burpees o   Athlete will face the Bar to do Burpee.  Athlete will Jump with both feet and land on other side.  Both feet don’t have to land at same time. o   NO Stepping over the Bar. o   NO lateral jumping over the bar.  You MUST Face the Bar when performing the Burpee. 25 Unbroken DU o   All Rx & Master Males do 25 Unbroken DU o   All Scaled &...

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Friday 1.30.15 WOD

Friday 1.30.15 WOD

Friday 1.30.15 WOD GPP: Team Row 200 Per for 5 Min (2-3) Mobility: BB FR-    Band Distraction-    Sink St-    Bridges-    Wrist 21-18-16-14 (10Min Cap) Burpee 2 for 1 Wall Ball REST 5 Min 14-12-10-8 (10 Min Cap) Thruster 135/95 SDHP 135/95 REST 5 Min 8-6-4-2 (For Time) DL (315/205-275/175-225/155) Muscle Ups (SUB: Man Makers)

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Thursday 1.29.15 WOD

Thursday 1.29.15 WOD

Thursday 1.29.15 WOD GPP: 1 Min Stations:  Rowing, Jump Rope, Plank, Air Sq Mobility: Gait Sq-    IT-Band-    Cat/Camels-    Split Stance St-    3rd World 1RM Back Sq Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Partners x2 10 KB Swings 5 HSPU 10 Pullups 5 EL Pistols 1 Athlete runs 200m while other Chips at WOD

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Wednesday 1.28.15 WOD

Wednesday 1.28.15 WOD

Wednesday 1.28.15 WOD GPP: 5 FS, 5 PP 5 HSB, Run 200m Mobility: Pass Thru- T-Spine- Sink St- Hip Swings- Worlds Grts Conditioning: 21-15-9-15-21 BJO (30/24) OH Lunges Steps (135/95-115/75-95/65) Pushups Run/Row 800m 4 RFTs 15 TTB 3 Rope Climbs 6 Power Snatches (155/115-135/95-95/65-75/55) Run/Row 800m

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Tuesday 1.27.15 WOD

Tuesday 1.27.15 WOD

Tuesday 1.27.15 WOD GPP Tabata: MB Clean, Row, DU/Singles x4 Each Mobility: Lat Mash- BB FR- Band Sq Sits- Calf St- Tri Mash 1RM C&J Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Alt ME EMOM 4 Rds Rope Climbs Ring Dips Cal Rowing REST 1 MIN

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