Saturday Pawel WOD

Cash in: 5 each
Partner wheelbarrow
Length of turf.

WOD ( the Pawel ) (Chipper)

5-burpee box jump 24/30
7- unbroken chest to bar pull-ups
9-clean and jerk 95/135
11-squats 95/135
13-ball slams (20)
15-lunges (no weight)
20-push ups (hr)
15-deadlifts 135/95
13-broad jumps for distance
11- bent over rows 95/135
9 – snatches 95/135
7 – ring dips unbroken
5- burpee pull ups

If stated unbroken, you must complete stated exercise unbroken or start over.

Friday HIIT 8/29/24

Warmup
20 PVC Passthroughs
Then 3 rounds
10 PVC OHS
10 lunges
10 sit-ups
Ladder drill (will be shown drill)

Workout
Circuit training
Station 1. Box step ups
Station 2. Dumbbell Bench press
Station 3. Short hurdle hops
Station 4. Bulgarian split Squats
Station 5. Burpee broad jumps (down the turf)
Station 6. Exercise ball knee tucks
Station 7. Seated machine row
Station 8. Hydro squat
* no break between stations
* 1st round – 30 reps of each (except burpee broad jumps)
* 2nd round- 20 reps of each (weight will increase)
* 3rd round – 10 reps of each (weight will increase)

Friday August 29

Metcon (Time)

Row 2k

(1 rep max @ 10 attempts)

(1 rep attempt every 2nd minute)

Thruster (1.1.1.1.1.1.1.1.1.1)

Metcon (Time)

Row 2k

How to Score -

3 highest completed maxes
(total points)

Ex-220/225/225 = 670

Row add 1 point for any seconds under

7:30 2 k row men

8:20 2 k row women

Ex ) male- 7:15/7:22 – 23 points

23+670 = 693 total

HIIT Friday 8/22/14

Warmup
- 200m run
- scorpions
- reverse scorpions
- lying leg swings
- seated leg swings
- 10 sit-ups
- 10 fire hydrants
- 10 reverse fire hydrants

Workout
10 MIN EMOM
- 10 reps hydro machines
- 4 turf sprints
(Switch machines every minute)

Then….

5 rounds
10 Plate pushups
10 Plate hamstring curls
10 Sandbag Slams
10 Calorie Row

Core:

-5mins of PVC trunk twists
- 100 crunches
- 20 Partner throwdowns

CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance