03282016 WOD

By
 In Crossfit, W.O.D.

Great Job to our all of our amazing members who took on the big bad Open!

This week, be prepared for it all. Friday is a monster, so we hope no one is bored with super Fridays.

Starting next week 4/4/16 we will be running several fitness test to establish a reference point for improvement. Areas to be tested include strength, power, technique (skill), aerobic endurance, metabolic conditioning and more. This going to be great for demonstrating massive gains! Having a point to refer to makes training with purpose, simple.
Possible tests…
1-5 rep max of any of the following lifts (there will be 3-4):
Back squat
front squat
overhead squat

strict press
push press
Jerk

Deadlift

power clean
full clean

clean and jerk
snatch

max pushups
max pullups
max situps

1 mile run/row
800 meter run/row
400 meter run/row

There will also be a house bench mark WOD that will test you across the fitness spectrum. we will be retesting every 8 weeks. Fun Stuff!

3/28/2016 WOD

Every 4 Minutes x 6
Heavy Complex
Hang Squat Clean + Push Press + Jerk + HSQ
and…
40 Doubles *scale 80 singles or 40 attempts
and….
10 GHD situps or 20 situps

WOD
Partner up
For Time:
100 calorie row
partner 15 box jumps

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