TODAY'S WOD

Workout of the Day

WOD

CrossFit - Tue, Oct 22
General Warm-up (Checkmark)

Line drill warm-up

50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

- INTERMEDIATE -
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups

- BEGINNER -
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows

- MASTERS 55+ -
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups

Stretching (Checkmark)

Accumulate:
1:00 foam roll lat/side

- AT-HOME - (Time)

3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 up-downs

WOD

CrossFit - Tue, Oct 22
General Warm-up (Checkmark)

Line drill warm-up

50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

- INTERMEDIATE -
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups

- BEGINNER -
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows

- MASTERS 55+ -
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups

Stretching (Checkmark)

Accumulate:
1:00 foam roll lat/side

- AT-HOME - (Time)

3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 up-downs

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