Friday 11/2/18 November 1, 2018/in Daily WOD /by Cori SmithStrength: Sumo DL 5 @ 50%, 4 @ 60%, 3 @ 70%, 1-2 @ 75% 5, 4, 3, 2, 1 – Start at 75%, may add weight as desired, work up to heavy single WOD: “Helen” – 3 Rounds for time, 20 min cap Run 400m 21 KB Swings (53/35) 12 Pull ups Accessory: 3 x 30 sec ea Quadraped wrist extension Downward dog calf stretch http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-11-01 17:00:422018-10-29 16:25:44Friday 11/2/18
Thursday 11/1/18 October 31, 2018/in Daily WOD /by Cori SmithTest: 5K Row *larger classes will need to stagger Strength: 5 x 5 Heavy DB Row Accessory: Handstand practice Notes: Larger classes will need to stagger, however a 5K run also may be offered as needed. http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-10-31 17:00:442018-10-29 16:24:35Thursday 11/1/18
Wednedsay 10/31/18 HAPPY HALLOWEEN! COSTUMES ENCOURAGED! October 30, 2018/in Daily WOD /by Cori SmithStrength: Save your strength…you’ll need it!!! WOD: “The Pallbearer’s 20” – Teams of 2, 45 min cap 20 Deadlifts 20 Hang Cleans Carry Barbell 200m 20 Deadlifts 20 Hang Cleans Run for your life relay – 2 x 400m each 20 Deadlifts 20 Hang Cleans Carry Barbell 200m 20 Deadlifts 20 Hang Cleans Accessory: 2 min diaphragmatic breathing http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-10-30 17:00:552018-10-29 16:23:36Wednedsay 10/31/18 HAPPY HALLOWEEN! COSTUMES ENCOURAGED!
Tuesday 10/30/18 October 29, 2018/in Daily WOD /by Cori SmithStrength: Jerk 1RM – Choose the style that allows you to go the heaviest 5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts WOD: 1 min to perform 10 HSPU + max DU’s 1 min rest 2 min to perform 20 Dips + max DU’s 2 min rest 3 min to perform 30 Push ups + max DU’s 3 min rest If pressing movements were performed: *In 3 sets or more per movement then practice DU’s for 4 min *In no more than 6 sets (2 per exercise) then perform 4 min of 5 HSPU + 10 Dips + 15 Push ups + max DU’s *in unbroken sets then perform 4 min of 10 HSPU + 20 dips + 30 Push ups + Max DU’s *if all sets of pressing were performed unbroken perform Accessory: Superset 3 x 30 sec / side triceps stretch Accumulate 1 min hollow body hold http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-10-29 17:00:462018-10-29 16:21:46Tuesday 10/30/18
Monday 10/29/30 October 28, 2018/in Daily WOD /by Cori Smith Strength: Back Squat 5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts WOD: 12 min cap 5, 4, 3, 2, 1 Ring MU (Scale = Ring pull up) 10, 8, 6, 4, 2, Lunges (total reps, Rx 135/95 may hold in front rack or on back) 15, 12, 9, 6, 3 Box Jumps (Rx 24/20) Accessory: Skin the cat – 5 slow, controlled reps Front foot elevated lunge stretch – 2 min / side http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png 0 0 Cori Smith http://crossfitthoroughbreds.marealtynetwork.com/wp-content/uploads/2016/03/464-x-161-new-horizontal-logo-300x104.png Cori Smith2018-10-28 18:15:062018-10-28 18:15:06Monday 10/29/30
Friday 11/2/18
/in Daily WOD /by Cori SmithThursday 11/1/18
/in Daily WOD /by Cori SmithWednedsay 10/31/18 HAPPY HALLOWEEN! COSTUMES ENCOURAGED!
/in Daily WOD /by Cori Smith20 Hang Cleans
Tuesday 10/30/18
/in Daily WOD /by Cori Smith3 x 30 sec / side triceps stretch
Monday 10/29/30
/in Daily WOD /by Cori Smith5 @ 50%, 3 @ 65%, 2 @ 70-75%, 1 @80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
WOD: 12 min cap
5, 4, 3, 2, 1 Ring MU (Scale = Ring pull up)
10, 8, 6, 4, 2, Lunges (total reps, Rx 135/95 may hold in front rack or on back)
15, 12, 9, 6, 3 Box Jumps (Rx 24/20)
Accessory:
Skin the cat – 5 slow, controlled reps
Front foot elevated lunge stretch – 2 min / side