WOD Blog

Squats, and more squats

by CrossFit Marysville on 02/21/12

15 minutes to build to a heavy-ish squat clean...

then...

3 sets of:

Front Squat x 2 reps @90%

1 Set of max back squats at the last weight of front squats.

WOD:

3 Rounds:

10 CTB pullups

10 burpees

8 HSPU

Why do we squat so much? Because it's awesome, it works, and it's something that we do all day long on a daily basis, so we need to get stronger and better at it. Great job today with pushing yourself on the lifting component of the workout! It's amazing how exhausting doing a max rep back squat can be, right?

And of course tomorrow night the CrossFit Games Open begins. So what does that mean for us? It means that On saturdays, we will be doing the open WODs. If you are registered and you can't make Saturdays, you will have to find someone that can judge you while you do the workout during one of the class times, but that can't interfere with the scheduled workout for the gym. That also means that you will be on your own for the most part with whoever is judging you...the coach for that class won't be able to go over movements or anything related to the open workout during class times because they will be busy coaching the group. We want everyone to be successful, and have fun during the games season, but we also know that not everyone is competing so we can't take away from the group classes. Thanks for being awesome, rest up and we will see you mañana!

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Lunges and Double Unders

by CrossFit Marysville on 02/20/12

Strength/Skill:

4 rounds of....

6-8 reps Bulgarian Split Squat

Rest 60 Seconds

60 second Plank Hold

Rest 60 Seconds

then...

5 rounds of:

20 Walking Lunges

40 Double Unders

Nothing like a little work on the quads for monday! Everyone did awesome today in a sprint of a WOD. Keep up the handwork as we move into the first week of the Open. If you haven't already registered, we encourage all of you to do it, you will be doing to WODs either way and why not help us all represent CFM!

Go to https://games.crossfit.com/mygames/ and get registered today!

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Teams of 2!

by CrossFit Marysville on 02/18/12

In teams of 2 complete the following with one team member working at a time...

1200 meter run or row

50 CTB Pull-ups

100 Hand Release Push-ups

200 Squats

1200 meter run or row

What a great way to end the week! So many of you mentioned how sore you are, make sure that you stretch, ice, and take your fish oil. Also, it will help to get out and move around, you will remain stiff and sore if you only sit around. Get out side and play with the kids, run the dog, or go for a walk. Enjoy your weekend and we will see you all on Monday to get stronger then you were today!

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