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Category Archives: Crossfit

WOD 3/16 – Zach’s Class

Warm up – Bring Sally Up, Bring Sally Down

1st round: 30 seconds of reps

2nd round: 45 seconds of reps

3rd round: 30 seconds of reps

  1. Renegade row
  2. Floor flys
  3. Push ups
  4. Rocket row
  5. A-press
  6. Chatarungas
  7. Shoulder slayer
  8. Downward dog pushups
  9. Hail Zach’s
  10. Lunge flys (lunge position, both sides)
  11. Hip thrusts
  12. Popeyes
  13. Lunge kickbacks (both sides)
  14. Split leg bicep curls (lunge position, both sides)
  15. Bicep blaster

WOD 3/6 Zach’s Class

This in an endurance workout that incorporates yoga poses. It involves the use of a deck of cards. Shuffle the deck and place face down, your workout begins after you’ve selected your first card. Use light weights as this is a difficult and strenuous workout. Your workout is complete once you’ve used the entire deck, or you just cannot continue.  You can do this alone, or as a group.

Cards 2-10 = the amount of reps you do

K, Q, J = 11 repS

♥ = curl & press

♦ = renegade row

♠ = lateral raises

♣ = lunges

If you select an Ace, you have to do 1 minute of the following

Ace ♥ = plank

Ace ♦ = downward dog

Ace ♠ = side plank

Ace ♣ = dancer

Joker = 1 minute of burpees

Good luck!

 

WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM  (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises