Workout of the Day (WOD)

Monday 4.6.20

Prep: 3 Sets Duck Walk x 10ft Mountain Climbers x 40 (20 each leg) Pronated Behind The Neck Press x 10 Hollow Body Hold x 60 sec A. Jerk practice with a stick 10min Emom 5 Push Press + 5 Push/Split Jerk  B. 20min Amrap 100 Jumping Jacks 80 Air Squats 60 Push Ups 40

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Saturday 4.4.20

Part B is inspired by CrossFit HQ’s Support Your Local Box competition. If you want to register and make your score official, you can do so at this link. Prep: 3 sets Squat Hold x 60 sec Child’s Pose x 60 sec Cossack Squat x 5 per leg Plank Push Up x 10 reps A.

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Friday 4.3.20

Prep 3 Sets Psoas March x 20 reps Scapular Push Ups x 10 reps Leg Swings x 20 per leg B Stance Squat x 10 reps A. 25 Rounds Air Squat x 7 reps Jump Lunges x 6 reps Push Ups x 5 reps Work to rest 1:1 (this means rest the same time it

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Thursday 4.2.20

Prep 3 Sets Hip Switch rotation x 10 reps each leg each side Lizard Stretch x 30 sec each side Prisoner Kneel to Stand x 10 reps A. 3 Sets Wall sit x 60 sec Single leg Glute Bridge x 60 sec per leg Pike / downward Dog Hold x 60 sec Rest as need

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Athlete Spotlight- Ashley Pettit

Name: Ashley Pettit Age: 25 Occupation: Dance Teacher and Performer Hometown: Lawrenceville Which class time do you usually attend? 6am Favorite WOD: Grace Favorite CF Movement: Power Clean Least Favorite CF Movement: Thruster 3RM Back Squat: 175 1RM Deadlift: 225 Favorite Food: Anything Italian Favorite Movie: Bad Boys 2 Favorite Athlete: Brooke Wells Dream Job: National Tour Dream Vacation Destination:

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Wednesday 4.1.20

Prep 3 Sets Seated scapular arm drag on Wall x 10 reps Dead bug x 10 reps Vertical Jump x 10 reps Plank Push Up x 10 reps A. 10min emom 1.plank x 50 sec 2.V-UPS x 10-15 reps Rest 2 min 10min emom 1.single leg RDL x 7-10 per leg 2.Step Back Lunges x

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Tuesday 3.31.20

Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Alternating Down Dog Toe Taps x 10 per side A. 4 Sets not for time: Side Plank Right x 45 sec Bear Crawl x 50 ft Side Plank Left x 45 sec

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Monday 3.30.20

Prep 3 Sets Quadruped Thoracic Twist x 10 per side Bird Dog x 10 per side Kneeling thoracic Stick Stretch x 30 sec hold A. Clean Practice with a Stick 15min Emom 7 Hang Power Cleans + 7 Front Squats B. 16min Amrap Run x 200 meters Air squat x 15 reps Run x 200

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Friday 3.27.20

Prep 3 Sets Wall sit x 60 sec Psoas March x 20 reps Scapular Push Ups x 10 reps Leg Swings x 20 per leg A. 12 min Emom 1.Chair Dips x 10 reps 2. Side Plank twist x 7 per side 3.Russian Twist x 20 reps B. 21-15-9 Burpee *Run 200 meters after each

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Thursday 3.26.20

Prep 3 Sets Hollow Body Hold x 20-30 sec Quadruped Hip CAR,s x 5 per direction per leg Inchworm with Push Up x 5 reps Front Scale x 15-20 sec per leg A. Run x 400 Meters -then- 4 Rounds Push Ups x 15reps Sit Ups x 15 reps Squats x 15 reps -then- Run

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Wednesday 3.25.20

Prep 3 Sets Lizard Stretch x 30 sec per side Dead bug x 10 reps Prisoner Kneel to stand x 10 reps Plank Push Up x 10 reps A. 15min Emom 1.Bottom of squat Hold x 45 sec 2.vertical Jump x 7 reps 3.standing Long Jump x 7 reps B. 20-18-16-14-12-10-8-6-4-2 Step Back Lunges 1-2-3-4-5-6-7-8-9-10

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Monday 3.24.20

Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Side Plank Hold x 20-30 sec per side A. 12min Emom 1.body weight single Leg RDL x 7 per leg 2.frog Hip Thrust x Amrap 40 sec B. 10min Amrap No Push

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Monday 3.23.20

Prep 3 Sets Seated Scapular Arm Drag On Wall x 10 reps Superman Hold x 20-30 sec Scorpion Leg Reach x 10 reps per side A. Snatch Practice with a Stick 15min Emom 7 Hang Power Snatch + 7 Overhead Squats B. For Max Reps Hand release Burpee x 2 min max reps Rest 15

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Saturday 3.21.20

Prep 3 Sets Wall Sit x 40-60 sec Plank x 40-60 sec Lizard stretch x 30 sec per side A. 4-6 Sets Walking Lunges x 50 ft Bear Crawl x 50 ft Rest 60-90 sec between rounds B. 3 Sets 4min Amrap Burpee x 4 reps Squat Jumps x 6 reps Burpee x 4 reps

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