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WOD

23
Apr

Wednesday 04/24/2019

2 Rounds
50 Wall Balls (20/14)
150 Double Unders
200m Farmers Carry (50s/35s)

Intended Stimulus: For today’s WOD look to put together larger sets on all movements while keeping them challenging. If your sets become short and your rest becomes long, consider lowering weight or choosing a scaling option. Keep the farmers carry as heavy as you can allowing you to cover at-least 50m at a time. Have fun! Scaling will be provided for all levels!

Box Brief – Register for the Rookie Rumble!

22
Apr

Tuesday 04/23/2019

“Rookie Rumble 2019 WOD 1”
6 Minutes:
Power Clean+Hang Power Clean+Shoulder to Overhead
*Find heaviest weight for the complex. 

Rest 5 minutes then: 

“Rookie Rumble 2019 WOD 2”
8 Minutes
20 Burpees to a Plate (45/25)
15 Power Cleans 
15 Front Squats
10 Push Press
15 Front Squats
15 Power Cleans
Max Burpees to Plate in remaining time (45/25) 
(75/55 Beginner, 95/65 Intermediate)

Box Brief – Tuesday Contest! To be entered to win a $50 Rogue gift card you must attend today’s WOD and sign up for our June 22 Rookie Rumble! Must sign up TODAY to be entered to win the gift card! To sign up for the Rookie Rumble here!

21
Apr

Monday 04/22/2019

Death by 10m Sprints 

Min 1: one 10m sprint 
Min 2: two 10m sprints 
Min 3: three 10m sprints 
Min 4: four 10m sprints
…continue until you can no longer complete the number of 10m sprints inside the minute. 

Intended Stimulus: Today we are stepping away from the weights and focusing on endurance and building your engine. As the time goes on the rest will get shorter, dig deep and keep going as long as you can!
Scaling will be provided for all levels!

20
Apr

Sunday 04/21/2019

*HERO WOD SUNDAY!

“Wood”
5 Rounds
400m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High Pulls (95/65)
10 Thrusters (95/65)
1 minute rest 

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. 

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Australian Government Department of Defence
19
Apr

Saturday 04/20/2019

AMRAP 25
60 Double Unders 
30 MedBall Slam
25 Kettlebell Swings 
20 Calorie Row 

Intended Stimulus: Saturday is for the endurance! Your goal is to keep moving with minimal rest throughout the 25 minutes, try to complete 4+ rounds. This will be a great WOD to build endurance and stamina. Choose options for each exercise that support constant movement.

18
Apr

Friday 04/19/2019

AMRAP 20
5 Toes to Bar 
10 Burpees 
100′ Walking Lunge 
1 Rope Climb 

Intended Stimulus: Have fun with this one! With the smaller sets of toes to bar allow yourself to really focus on your form. Only bring your legs to a height that you can keep the reps moving efficiently. Keep yourself moving through the burpees and lunges and focus on using your legs as much as possible on the rope climbs. Be patient getting into your J-hook, think of it as a lower body pressing exercise versus a upper body pulling exercise. Wrap, stand, move hands, re-wrap. 
Scaling will be provided for all levels!

17
Apr

Thursday 04/18/2019

AMRAP 13
12 Box Jumps (24/20)
9 Hang Power Snatch (95/65)
6 Overhead Squats (95/65)
3 Hang Squat Snatch (95/65)

Intended Stimulus: Your goal is 4+ rounds. Choose a moderate barbell weight that can be moved very well through all movements. All barbell movements are high skill today, so be sure to use a weight that supports proper form and positioning. 

Box Brief – We are holding Kids summer camps this summer at CFPH! Open to the public and CFPH members! If you or someone you know is interested email Nicki at crossfitpowerhour@gmail.com. Limited spots left!

16
Apr

Wednesday 04/17/2019

5 Rounds
21 Sit-ups
15 Dumbbell Front Squats 
12 Calorie Row

Intended Stimulus: Your goal is 14-18 minutes. Choose a moderate dumbbell weight that can be unbroken for the first round, if breaks are needed in later rounds the rest should be short. 
Scaling will be provided for all levels!

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