Friday, April 1st, 2016

16.5 wod

APRIL FOOLS!!!!

WOD

20 Minute AMRAP
15 Wall Balls 20/14#
15 Box Jump Overs 24/20”
Rest 30 Seconds Each Round

Core Down

3 Sets of:
5 Man Makers
30 Second Side Plank Each Side
_________________________

RX
Josh 10
Tammi 7
Heim 11
Belinda 10+22
Max 7+10
Kirk 12+23
Justin 10+25
Amanda 11+27
Clayton 10+26
Doug 9+10
Longo 13+16
Michelle 10+15
jeff 9+11
Matt 10
Vance 13
Bill F. 13
Amiee 10+21
Shaq 9
Scotty 7+19
McKown 12+16
Val 9+12
JLord 10
Jocelyn 11
Jenn 10+20
Caroline 11
Chase 10+7
Cory 11+25
Brooke 9+10
Kanon 9
Mroz 12
SP K 10+9
KDawg 11
Brad 8+3
Carrie 9
John 10
Dave 11
Tis 6+21
Kay 11+4
Joe 11
Scotty 8
Erich 9
PDiddy 11
DP 10+20
Campbell 10+24
Dawn 9
Alex 7
Ryan 10

Mod
Barks 9
John 6+29
Roy 7+24
Gretchen 7+9
Chad 9+27
Cathy 8+11
Ginger 9+24
Hollywood 7
Brynn 9+6
Lesa 10+3
Megan 8+15
Brittany 7+8
Keith 10
HMroz 9+18
Caroline 8+12
Lauren 7
Rob 12
Denise 7+7
Mich 11+12
Tracy 9
______________________________________________________

CrossFit is full of its own lingo, and none is more important than or as simple as the “WOD” (Workout of the Day). Scribbled on whiteboards in CrossFit boxes across the country every morning, the WOD is likely the first thing you’ll look for when you walk into your new gym, and it’s what your body will remember on your way out. That workout will involve “constantly varied, high-intensity, functional movement” — the theory underpinning CrossFit that makes athletes better, faster and stronger  — and will be the focus of your training that day.

Other CrossFit words to live by:

The Girls: a series of iconic WODs, each given a girl’s name. When asked the reason, CrossFit founder Greg Glassman reportedly said: “Any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened deserves a girl’s name.”
Paleo: the favored diet of CrossFitters.; entails eating the way our cave-man ancestors did, so lots of meat and vegetables; no dairy, legumes or grains
Kipping: a small but powerful full-body movement originating in the hips; used to create momentum particularly as part of a pull-up
AMRAP: acronym for as many rounds (or reps) as possible; a common directive in WODs
Rx’d: prescribed; means that a workout was completed exactly as written

Mobility: distinct from flexibility; training to improve motor control and movement of the joints, enabling the body to reach full range of motion on all exercises.

X1 TRAINING

On Board 2
Skill
Hand Release Push Up
Abmat Sit Up

WOD

“Test WOD”
4 Rounds
200 Meter Run
15 Air Squats
10 HR Push Ups
5 Sit Ups

Core Down
4 rounds:
5 Hollow Rocks
10 Russian Twist
______________________

Becky 15:05
Bettinas 13:57
Christie 13:57
Kristin 16:37
Erin 13:22
Allison 11:32
McKay 15:04
Sabrina 17:27
Susan 19:01
Heather 12:48
Barbara 14:57
Orpha 14:55
Anitra 9:40
Hannah 10:17
Alex 15:15
Megan 13:32
Jess 13:12
Kate 11:03
Cindy 11:35
Amie 12:05
Tawnya 15:33
Tanya 12:38
Connie 14:53
Amy 14:04
Meghan 10:29
Amber 12:10
Megen 15:00
Christian 15:12
Brianna 14:10
Laurie 13:51
Bri 13:55
Shelby 15:20
Laura 14:56
Dorothy 14:55

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