THURSDAY WOD September 7, 2017

6
Sep

THURSDAY WOD September 7, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Push Press x 8-10 reps (barbell or dumbbell)
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps @ 3011
Rest 45 seconds
Supine Leg Lowering x 6-8 reps @ 4111
Rest 45 seconds

B.
Four rounds for time of:
10 Renegade Rows
20 Wall Ball Shots

 

 

 

 

 

BootCamp WOD
INTENSITY

 

A.
18 Minute ALT EMOM
1) 10 Burpees
2) 15 Cal Row
3) 10 DB Thrusters

B.
6 Minute AMRAP
3 Pullups
6 OHWL
9 Jumping Squats

 

 

 

 

 

RowdKill 60 Group Fitness All Level Class with Coach Jordan Norberg starts today, Thursday 9/7 5am and 6am! (included with your CrossFit and BootCamp Membership)

 

ROWDKILL60: HIGH INTENSITY, LOW IMPACT, TOTAL BODY

RowdKill 60. Our RowdKill group fitness class combines 60 minutes of rowing intervals on the industry leading Concept 2 rowers, with dynamic high intensity interval training exercises for the perfect balance of cardio and strength training. We made rowing central to RDKL60 because it eliminates the force other cardio exercises put on your joints while still providing maximum burn. Think of “Indoor Rowing” meets “BootCamp HIIT”. Our instructor lead rowing drills will activate every muscle group in your legs, core and arms. Intense ab and core work off the rower will make you super fit – and a much better rower! Expect to cover serious meters and torch major calories. This heart-pumping, sweat-drenched, total-body burn is as fun as it is effective. Are you new to rowing? Don’t worry – we’ll teach you everything you need to know to be successful while having a great time!

 

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=mP6biWi5Olc[/youtube]