Tuesday WOD – 040715

Post-Open

Drinkin’ Beers in a circle…

SCHEDULE UPDATE!
Our first Mobility and Recovery Class will be Wednesday, April 8th at 6:30pm.
Our first GOAT Class will be Sunday, April 12th at 9am.
Our first Strength Class will be Sunday, April 12th at 10am.

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
Warm Up: Review/Practice of Hollow position and Hollow Rocks

1. Chin and Toes HS Hold – 2×1:00

2. Shoulder Touches – 8-10mins Practicing Slow, Controlled Touches

3. For time:
50-40-30-20-10 Double Unders
21-18-15-9-6 Push Press 95/65

Performance
1. Chin and Toes HS Hold – 2×1:00

2. HS Walk – 3×1:00 ME

3. For time:
50-40-30-20-10 Double Unders
18-15-9-6-3 Strict HSPU

EXTRA:
4. Muscle Up Practice – 3 Rounds NOT timed:
a. Ring to Chest Pull-up with False Grip and Hollow Body – 3×5
b. Ring Dips w/ Straight legs and 2 sec pause in rock bottom – 3xME
c. Ring Arch to Hollow Swings w/ straight legs – 3×10

5. 8x500m Row at 75% of your PR 500m – rest 90s