Workout of the Day (WOD)

Thursday 4.16.20

Prep 12 min Emom 1.psoas March x 10 per leg 2.kneeling Hip Hinge x 12-15 reps 3.prisoner Kneel to stand x 10 reps A. Emom for as long as possible (25min cap) Push ups x 6 reps No Push Up Burpee x 6 reps Lunges x 6 reps

Wednesday 4.15.20

Prep 6min Emom 1.run or run in place x 45 sec 2.jumping jack or single unders x 45 sec 9min Emom 1.cossack squat x 5 per leg 2.inchworm no push up x 5 reps 3.single leg RDL x 5 per leg A. 3 Sets Right side plank x 60 sec Plank x 60 sec Left

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Tuesday 4.14.20

Prep 3 Sets Lizard stretch x 30-40 sec per leg Plank shoulder taps x 10 reps Kneeling Stick thoracic stretch x 20-30 sec Shoulder CAR’s x 3 per side per direction A. 18min Emom 1.stick / PVC Hang Power clean x 7-10 reps 2.stick / PVC Hang Squat Clean x 7-10 reps 3 stick /

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Monday 4.13.20

Prep 3 Sets Reverse table top lift x 20-30 sec Scorpion stretch x 10 per side Arch Body Hold x 20-30 sec A. 4-5 Sets Hollow Body Flutter Kicks x 40-50 reps Rest 20 sec Russian twist x 20-30 reps Rest 20 sec Straight leg sit ups x 10-20 reps Rest 20 sec Floor Wipers

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Saturday 4.11.20

Prep 3 Sets Lizard Stretch x 30 sec per side Plank Push Up x 10 reps Pause air squat x 7 reps pause 3 sec at bottom Vertical jump x 5 reps -then if doing jump rope- Spend 7-12 min on double under practice A. For time: Double under x 100 reps Burpee x 21

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Friday 4.10.20

Prep 12 min Emom 1.side Plank x 25 sec per side 2.front scale x 15-20 sec per leg 3. Prisoner Kneel to Stand x 7-10 reps 3.Seated scapular arm wall drag x 10 reps A. 14min Emom 1.Stick Hang Power Snatch x 7-10 reps 2.Stick Overhead Squat x 7-10 reps B. 6 min Amrap 3-6-9-12-15…

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Thursday 4.9.20

Prep 6 min Emom 1.Run in place x 50 sec 2.Burpee x 5-7 reps 9min Emom 1.side Plank Clam Shell x 5-7 per side 2.hip Switch x 5-7 per side 3.side Plank twist x 5-7 per side A. 3 Sets Hip Thrust x max reps 2 min Rest 1 min Russian twist x Max reps

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Tuesday 4.7.20

Prep 4 Sets Run in pace x 30 sec Dynamic side shuffle x 50 ft each direction Arch Body hold x 40 sec Bent Over Y Raises x 20 reps A. Not for time: Jumping jacks x 100 reps Plank x 1 min Rest 30-60 sec Jumping jacks x 80 reps Plank x 1 min

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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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