Workout of the Day A. Three sets, not for time, of: L-hold on parrallets x 30-45 seconds 200M Farmer carry (55/35 lbs) : Competitor, Bar muscle-ups x 3 (alternate to farmer carry) Russian twist x 30 B. Five sets of: Hang Snatch + Snatch (squat) Rest as needed between sets C. “Annie” Rounds of 50, 40,
Work out of the Day A. For time: 800M Run B. Three sets, not for time, of: Rope ascents x 2-4 Bulgarian split squat x 6-8 each leg GHD Back extensions x 8-12 C. For time: “Jackie” 1000M Row 50 Thrusters (45#) 30 Pull-ups Mobility WOD If you are one of the many CrossFitters who
Mobility WOD Work out of the Day A. Three sets, not for time, of: Toes-to-Bar x 10-12 reps Alternating Pistols x 10 reps (5 each leg) Ring dips x 8-12 B. Six sets of: Squat Clean x 4 C. Complete as many rounds and reps as possible in 8 minutes of: 4 Deadlifts (225/155 lbs)
Workout of the Day A. Partner work out for time: Work load can be split equally with one partner working at a time. 80 Wall ball shots, (20/14 lbs) 100M Tire flip 800M Run, (both partners) 100M Tire flip 4 Rope ascents 100 Push press with a 45# bar 50 Box jump overs (24/20″) 100
140416 Wednesday - High Desert CrossFit - Bend, Oregon highdesertcrossfit.com Workout of the Day A. Three sets, not for time, of: L-hold on parrallets x 30-45 seconds 200M Farmer cary (55/35 lbs) Competitor, Bar muscle-ups x 3 (alternate to farmer cary) Russian twist x 30 B. Five sets of: Hang Snatch + Snatch (squat) Rest as needed between sets C. “Annie” Rounds of 50, 40,
Exciting changes coming to your WOD programming this week! As you have seen already, the WOD will be broken down into sections for warmup, skill, lifting, gymnastics, etc. In addition to these we will be adding the following to every WOD, every day!
1. To further the progression of our competitive athletes, we will be offering a "Competition" option to one or two of the sections. The "Competition" option will incorporate Olympic lifts and heavy loads, along with a few static lifts to activate muscle growth in specific areas. 2. For our endurance athletes, we will be adding "post WOD" programming that will include speed and distance work in running, cycling, and swimming . 3. We will now be incorporating "timed movements" where you will count off seconds during a movement on the down stroke up stroke, and rest portions, breaking down the movement into four distinct sections. For example, if you see "back squat 2522 on the board, you will count 2 seconds on the way down, 5 seconds hold at the bottom, 2 seconds on the way up, and 2 seconds hold at the top. If you see an X, it represents zero. 4. 1RM Series. As you may have noticed we have been working hard on the 800m run over the past couple weeks. We will now be offering a 1RM Series every four to six weeks, where we will focus on a specific lift or movement with the intent of furthering your success in that movement. For example, if the series was Bench Press, the first day of the series we will record your max 1RM in the iPad, then over the next four or five weeks bench press or bench press variations will be included in most of the WODS. Then at the end of the series we will record your NEW 1RM!!
In addition to these changes we would also like to begin offering a dedicated Olympic lifting class at least two days per week. If you are interested in participating, please see Mark so he can note the times that are convenient to you so we can meet everyone's scheduling demands.
Don't forget, every Tuesday and Thursday at 7pm you are invited to use the facility for open gym and work on anything you like. Our foundations class happens at the same time so little or no instruction will be available from the coach, but it's a great opportunity to advance the movements or skills that you personally feel need some attention. Open gym does not count toward your days if you have a two or three day per week membership, so it's a freebie :)
We hope these changes will help meet the goals of all our members and shows our commitment to listening to your suggestions and requests. If you see something we are missing, by all means, please feel free to approach any of the coaches and we will certainly try to accommodate! Comments are welcome :)
140415 Tuesday - High Desert CrossFit - Bend, Oregon highdesertcrossfit.com Work out of the Day A. For time: 800M Run B. Three sets, not for time, of: Rope ascents x 2-4 Bulgarian split squat x 6-8 each leg GHD Back extensions x 8-12 C. For time: “Jackie” 1000M Row 50 Thrusters (45#) 30 Pull-ups Mobility WOD If you are one of the many CrossFitters who