Main – CrossFit Group WOD

This weekend we have our in house Nutritionist Andrea Bath speaking on the Paleo Diet. This will be held on Saturday from 10 until noon.

Also, today at 11:59 is the cut off for Caveman Grocers Friday delivery. Ask Ty or Michael for details if you are confused with ordering.

Row = Arms / Arms Back / Full (No Measure)

100m row strictly with arms (no help from legs or torso)
– mobility work
200m row using torso and arms ( no help from legs)
– mobility work
300m row using full body
– mobility work

note: larger classes will partner into groups of 3 to 4 mobility work will be done while waiting for turn on rower.

Weighted Hip Raise

Lie face-up on the floor with your knees bent and your feet flat on the floor. Place a weight plate on your hips.
Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.
4 – 4 – 4 – 4

– advanced athlete use barbell across the hip crease and work up to a weight use a box to elevate legs

– all athletes count 3 sec on the negative

Broomstick Mile (Time)

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M

Use PVC / 35# / 45# bar. MUST use a weight that you are able to use the whole time through a lifting segment – Once you pick up the weight for a lifting segment, it should not hit the ground until you are done with that lifting segment. Focus should be on form, technique and flexibility – NOT LOAD!
note: scaled drop all reps to 25 and limit runs to 200m (the 1/2 broomstick mile)