Wednesday WOD – 040115

G

Gloriane crushing 15.5!

GOAL SETTING
In conjunction with our new training cycle starting up, we want to take this opportunity to hear from all of you. We have created a quick, easy Goal Setting Worksheet to help you think through what motivates you to do CrossFit and what goal(s) you have. FYI – This is a new Worksheet we are going to be using with all new On-Rampers, so a couple of the questions may be aimed at beginners. But we wanted to get all existing members to fill it out as well.
Please take 2 minutes to fill out our Goal Setting Worksheet!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. 1RM Strict Press

2. Jumping Skills
5×3 Box Jumps, stepping down and immediately rebounding back up- focus on explosive power and soft landing

3. 7 Rounds:
:30 ME Pushups
:30 Rest
:30 ME Goblet Squats 53/35
:30 Rest

Performance
1. 1RM Strict Press

2. Jumping Skills
5×3 Box Jumps, stepping down and immediately rebounding back up- focus on explosive power and soft landing

3. 7 Rounds:
:30 ME Pushups
:30 Rest
:30 ME Goblet Squats 53/35
:30 Rest

EXTRA WORK:
4. 3xME Strict Chest to Bar Pull-ups