Momma WOD

Announcements!
The Open is Here! Registration is still open!
See games.crossfit.com
***********************************************

Warm-up:
Run 200 meters
30 Dynamic calf stretches
20 Banded good mornings
10 Russian Twists with a Bumper Plate (R+L=1)
5 Burpees
3 Pull-up negatives

10 Dynamic supine scorpion
10 Prone scorpion
Foam Roll

Skill: The Sled Drag

If you have to go up on your toes the weight is too heavy!
Strap around your waist…

Make this a Glute-Ham workout…
Take time to practice and set up your weight

WOD:
“Partners Three” ~ Sled Drag with AMRAP”
Groups of 3 alternate doing a sled drag while working through the AMRAP

AMRAP in 20 minutes of:
20 Russian Twists with a Bumper Plate 15/25# (1=1) ~ Synchronized together
10 (20 Meter) Bumper Plate Sprints – 5 each, alternating
10 Bumper Plate Burpees  (5 each, alternating)

Partner 1 Completes a 40 Meter Sled Drag
while Partners 2 & 3 begin the AMRAP…

 Partner 2 Completes a 40 Meter Sled Drag
while Partners 1 & 3 continue the AMRAP…

Partner 3 Completes a 40 Meter Sled Drag
while Partners 1 & 2 continue the AMRAP…

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to Childs Pose
Foam Roll

February 23, 2018

Saturday, February 24, 2018

Announcements! The Open is Here! Registration is still open! See games.crossfit.com *********************************************** Warm-up: Run 200 meters 30 Dynamic calf stretches 20 Banded good mornings 10 Russian Twists with a Bumper Plate (R+L=1) 5 Burpees 3 Pull-up negatives 10 Dynamic supine scorpion 10 Prone scorpion Foam Roll Skill: The Sled Drag If […]
February 22, 2018

Friday, February 23, 2018

CrossFit Games Open 18.1 See: games.crossfit.com WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 Toes-to-Bars 10 Dumbbell Hang Clean and Jerks 35/50# 14 /12 Calorie Row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, […]
February 21, 2018

Thursday, February 22, 2018

Announcements! Count Down to the Open… More info here → games.crossfit.com We currently have 27  29 People signed up! Keep those sign ups coming!! The reveal of the first workout will be TONIGHT at 8:00 PM! All classes will be doing the OPEN WOD TOMORROW! If you can’t make it on […]
February 20, 2018

Wednesday, February 21, 2018

Announcements! Count Down to the Open… More info here → games.crossfit.com We currently have 27  29 People signed up! Keep those sign ups coming!! The reveal of the first workout will be Tomorrow Night at 8:00 PM! All classes will be doing the WOD on Friday! If you can’t make it […]
February 19, 2018

Tuesday, February 20, 2018

Announcements! Count Down to the Open… 2 more Days! More info here → games.crossfit.com We currently have 27 People signed up! Keep those sign ups coming!! The reveal of the first workout will be Thursday Night at 8:00 PM! All classes will be doing the WOD on Friday! If you can’t […]
February 18, 2018

Monday, February 19, 2018

Announcements! Count Down to the Open… 3 more Days! More info here → games.crossfit.com We currently have 27 People signed up! Keep those sign ups coming!! The reveal of the first workout will be Thursday Night at 8:00 PM! All classes will be doing the WOD on Friday! If you can’t […]
February 16, 2018

Saturday, February 17, 2018

Announcements! Congratulations to our Warrior Dash participants! Tell us your stories! We are in the last weekend of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 5 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter wrote […]
February 15, 2018

Friday, February 16, 2018

Announcements! Congratulations to our Warrior Dash participants! Tell us your stories! We are in the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 6 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter wrote […]
February 14, 2018

Thursday, February 15, 2018

Announcements! Congratulations to our Warrior Dash participants! Tell us your stories! We are in the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 7 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter wrote […]
February 13, 2018

Wednesday, February 14, 2018

Announcements! Happy Valentine’s Day! Congratulations to our Warrior Dash participants! Tell us your stories! We are in the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 8 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 […]
February 12, 2018

Tuesday, February 13, 2018

Announcements! Congratulations to our Warrior Dash participants! Tell us your stories! We are in the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 9 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter wrote […]
February 11, 2018

Monday, February 12, 2018

Announcements! Congratulations to our Warrior Dash participants! Tell us your stories! We are starting the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… 10 Days! More info here → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter wrote […]
February 9, 2018

Saturday, February 10, 2018

ANNOUNCEMENTS! Good Luck to our Warrior Dash participants! We are proud of you! We are starting the last week of the Lurong Challenge. Keep up the Great work everyone!! Count Down to the Open… less than 2 weeks! → games.crossfit.com Kelly’s Reasons for doing the Open ~ 2017 (My daughter […]
February 8, 2018

Friday, February 9, 2017

ANNOUNCEMENTS! Today is the last day to take advantage of the rowing clinics. They are at 4:30 & 5:30. Space is limited. Please sign up on the clipboard! If you can… What is the Open? “Where grassroots meets greatness! Compete with hundreds of thousands of athletes in five workouts over five […]
February 7, 2018

Thursday, February 8, 2018

ANNOUNCEMENTS! Tomorrow is the last day to take advantage of the rowing clinics. They are at 4:30 & 5:30. Space is limited. Please sign up on the clipboard! You don’t want to miss this opportunity! What is the Open? “Where grassroots meets greatness! Compete with hundreds of thousands of athletes in five […]