Fitness Town CrossFit Sunday Throwdown

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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…

The Sunday Whiteboard

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

L to R: Brian, Nancy, Gusto, Moose, Bods, Christie, Char, Brie, Tony, Jacquie, Robyn

It was great to train with everyone today and I’m already looking forward to our next Sunday Throw Down!