The
Sunday Throwdown
Group started a few weeks ago and has grown into a little community all within itself. Comprising of like-minded people interested in exploring
CrossFit for the first time
as well as a number of high-caliber, "firebreathers" athletes whom are looking to amp up their training. It's organically grown into a great networking opportunity for many within the CrossFit community to connect, share a laugh, a little sweat together and build lasting friendships.
[caption id="attachment_5238" align="aligncenter" width="552" caption="The New to Crossfit and coaches"]
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[caption id="attachment_5239" align="aligncenter" width="552" caption="Those who breath fire when they train!"]
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I don't know about you, but I'm loving the Sunday Funday Throwdowns at Fitness Town!
This week's workouts...
For the New to CrossFit
Warm-up 3 rounds (NFT - Not For Time)
- 5 wall balls
- 7 burpees
- 9 ring pulls
- 15 calories on Concept 2 rower or the Stairmaster Zephyr
Technique:
- Work on double unders
- Pull ups & pull-up progressions
WOD: "Annie"
50, 40, 30, 20, and 10 rep rounds for time (15 minute time cap)
- Double unders (we will do a 2 to 1 split for singles to DU's)
- Ab Mat sit-ups
Fire
Breathers
Warm-up: 2 Rounds NFT
- 22 calories on rower
- 15 calories on Zephyr
- 25 double unders (unbroken)
- 15 wall balls (unbroken 14/20lbs)
- 10 pull ups (unbroken)
Tech work:
WOD: "Josh" (for time) (scale as needed)
- 95/65 pound Overhead squat, 21 reps
- 42 Pull-ups
- 95/65 pound Overhead squat, 15 reps
- 30 Pull-ups
- 95/65 pound Overhead squat, 9 reps
- 18 Pull-ups
Just a quick note, I'm pretty stoked as this was
my first time doing this Hero WOD and I got a 5:57
! Saweeetness! (feeling better after doing the Open burpee WOD)