Today officially marked the first of many Sunday Throw-Downs
at Fitness Town CrossFit. Both Beginners and advanced "Firebreathers" popped by this morning to join in a group, community WOD. Nothing was left to chance as everyone left their marks in sweat on every piece of equipment they touched... watching everyone push themselves to maximal effort was simply put, for lack of a better word, "awesomeness" incarnate!There were two groups today, one for the "new to Crossfit" and the other, consisted of "the fire-breathers". Here's how the workouts broke down by group...
[caption id="attachment_5071" align="alignnone" width="580" caption="The Sunday Whiteboard"]
[/caption]The "New" to CrossFit
Warm-up: 1 Round not for time, focus on good form
- Ski-erg for 20 calories
- Zephyr cycle for 15 calories
- Rowing machine for 20 calories
- 25 double unders (75 singles)
Technique: Wall balls
WOD: 10 Minute AMRAP
- Buy-in: 25 burpees
then, as many rounds as possible of
- 5 x pull-ups
- 10 x box jumps/step ups
- 15 x wall balls (14/20)
CrossFit with more than 6 months experience:
Warm-up: 2 Rounds not for time
- Concept 2 Ski-erg for 20 calories
- Zephyr cycle for 15 calories
- Concept 2 Rowing machine for 20 calories
- 50 x double unders
Technique: Cleans (3,3,3)
WOD A. Complete as many reps as possible in 5 minutes of:
- 1 Clean (power or full)
- 1 Chest-to-Bar Pull-Up
- 2 Cleans
- 2 Chest-to-Bar Pull-Ups
- 3 Cleans
- 3 Chest-to-Bar Pull-Ups
- 4 Cleans
- 4 Chest-to-Bar Pull-Ups
- . . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs
Rest 5 minutes, and then:
WOD B. 10 Minute AMRAP:
- Zephyr 15 calories / Rowing Machine 20 calories / or Ski Erg for 20 20 calories (alternating with each completed round)
- 25 Kettlebell Swings (32/24 kg)
- 50 Double-Unders
[caption id="attachment_5073" align="alignnone" width="552" caption="L to R: Brian, Nancy, Gusto, Moose, Bods, Christie, Char, Brie, Tony, Jacquie, Robyn"]
[/caption]It was great to train with everyone today and I'm already looking forward to our next Sunday Throw Down !
