Wod 13.2

The family and I have been out for Spring Break this week and took some much needed family time in San Antonio. Thanks for being patient with our blog.

With that said

UPDATES/REMINDERS

Saturday

9:30am – Open Gym

10:30am – Warmup for 13.2

11:00 – First Heat for 13.2

Sunday

RECOVERY

9:00am & 5:00pm – RE-FLEX

(you know your shoulders, hamstrings and calfs are gonna need it!)

NEXT WEEK

THE BIG INTRO

What is this? Have you ever been asked “What the heck is CrossFit?” and you tried to give your best explanation and they still didn’t get it?

THE BIG INTRO is the opportunity for all of your friends and family to learn about CrossFit Cedar Park. What is CrossFit? What other programs do they offer? Why would I want to do this?

So, we have two contests running.

1. The number of people you refer to THE BIG INTRO and they register. Your name will go in the drawing that many times for a $75 Pluckers Card.

2. Your friend, family member, neighbor or co-worker could win a 6 months UNLIMITED membership or a pair of Reebok Nanos.

So, have them REGISTER

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

WOD MOBI

Shoulder internal/external rotation

Shoulder bully

supermans/back extensions

calf stretch

 

Workout 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MAD MOBI

Shoulder bully

Roll calfs

calf stretch

Press Ups

Knees to Chest

 

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