Announcements

Winter Weather – Tuesday/Wednesday

Due to dangerous road conditions the following classes are cancelled. Please keep an eye on the facebook community group, these WOD posts, and the Zen Planner calendar for other possible cancellations!

Tuesday – 6:30PM
Tuesday – 7:30PM
Wednesday – 5:30AM
Wednesday – 6:30AM QF

Thank you and hope you stay safe and warm!

QuickFit

Warmup

10 Kettlebell Sumo Deadlift High Pulls
50 Plate Jumps
10 Kettlebell Sumo Deadlift High Pulls

WOD

AMRAP 5 Minutes x 3 rounds
Row 50/35 Calories
15 Single Arm Dumbbell Push Press, each side
15 Dumbbell Front Squat
15 Single Dumbbell Deadlift, each arm, dumbbell at your side, not between legs
Max distance Farmers Carry with two dumbbells in remaining time

Rest 2:00

Core

30 Sit Ups
20 Frog Kicks
10 V-Ups

CrossFit

Cycle 3 – Retest Week – Day 3

Warmup

1:00 Plank Hold
25 Double Unders (1 minute of practice)
20 PVC Pass Through
25 Double Unders (1 minute of practice)
1:00 Plank Hold

Strength

Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat

WOD

For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00. Today’s WOD is about taking calculated breaks. Have a work/rest plan going into the WOD.

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups

Competitor Extra

AMRAP 2:00 x 3
Rest :60

20 Box Jump Overs 24/20″
Max D-Ball Cleans in remaining time 100/70