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WOD: May 9, 2022

A1. Back Squats “+”: 5 x 6-8 A2. Close Parallel-Grip Chin-ups: 5 x 6-8 Rest three minutes after completing all sets of A1 and A2 Complete 7 rounds on AirDyne or Rower 15 sec work 2.5 mins rest

WOD: May 7, 2022

As a team, complete as many rounds of the following as posible in 25 minutes: Pull-up Bear Crawl 80 feet Sit-up Athlete’s 1 and 2 perform as many pull-ups or sit-up as possible while athelete 3 performs the bear crawl. Once athelete 3 is finished with the bear crawls the entire team rotates one station. Your score is the total number of pull-ups and sit-ups completed.

WOD: May 6, 2022

A1. Romainian Deadlfit: 5 x 6 A2. Behind the neck presses 5 x 6 Rest 3 minutes after completing all sets of A1 and A2 Complete 20 sets of 8-seconds of work, 12-seconds active rest at each of the stations listed below. Row, for calories Jump Touch Target 12″ 35 pound Dumbbell Thruster Rest 1 minute between each station. Your score is the total number of reps and calories

WOD: May 5, 2022

A1. Power Cleans: 5 x 6 A2. Bulgarian Body Rows: 5 x 6 Rest 3 minutes after completing all sets of A1 and A2 Complete as many rounds of the following as possible in 15 minutes. 3 Front Squats, 1/2 1 rep max L-Pull-ups, 3 reps Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed. Post load and rounds completed comments.

WOD: May 4, 2022

As many rounds as possible in 20 minutes: Team Workout: 30 Alternating Single Unders AG walks, 40 feet 50 pound Dumbbell Swing, 30 reps

WOD: May 3, 2022

Hey guys, it’s Coach AB here. I’m here to tell you how to get the most out of your meals or make your food work better for you. The main focus is how we can help get digestion started and the most nutrients out of the food you’re intaking.  With many of these tips, I want you to remember we’re trying to get you into a parasympathetic state versus a sympathetic state.  Sympathetic is fight or flight – which means that the food you’re eating is going right through you with the least amount of absorption possible.  The parasympathetic state is rest and digest. You’re sitting down, having a meal, your body has time to break that food down and get the most for you.  I want you to take these into account today, tomorrow, as they’re very easy to implement.  #1 – Sit down and smell your food! This simple act kicks off your digestion process. The saliva in the mouth, letting everything released in the stomach, breaks down the food. That way, you also get to enjoy it for a second.  #2 The magic of lemon juice.  Next time you have a salad, veggies, or any leafy greens – squeeze some lemon juice on it!  This helps with nutrient absorption, specifically iron. (looking at you ladies). #3 – Slow down! Chew your food.  It is recommended that you chew at least 25 to 30 times. Yes it seems like a lot. However, it does help in the process of breaking down your food making it easier in the digestive process to get those nutrients from the food. #4 Have a screen-free meal.  It doesn’t have to be for every meal, but just try to make one meal screen-free. This tip specifically creates more awareness.  Paying attention to Chewing your food, slowing down, and smelling it, listening to your body & hunger cues.  We’re all guilty of working through lunch, and it is where parasympathetic also happens; we’re stressed and trying to get work done or turning on that new Netflix show and just vegging out and eating after a long, stressful day at work. The big deal here is just to make sure you are you that parasympathetic state (ready to rest and digest) and listening to hunger cues at that point as well. It means that you’re not mindlessly eating, so when you feel full, you stop.  All of these are very easy to implement at any meal you choose in the future. Go ahead and try each out!

WOD: May 3, 2022

A1. Clean Deadlifts: 5 x 6A2. Chest to Bar Chin-ups 5 x 6 Rest 3 minutes after completing all sets of A1 and A2 Complete 30 seconds of work then 30 seconds of rest at each station. After 4 rounds rotate to the next station. AirDyne 4x 30 on/30 off Rower 4x 30 on/30 off CrossFit Football Burpee 4x 30 on/30 off 35 pound Push-Press 4x 30 on/30 off Rest 1 minute between each station.

WOD: May 2, 2022

A1. Snatch Pulls: 5 x 6A2. Weighted Lunge: 5 x 6 steps per leg Rest three minutes after completing all sets of A1 and A2 Complete 4 rounds for time Squat 50 reps Run 400 meters Post time to comments

WOD: April 30, 2022

CFWU x1-2Review: High plank hold Team Wod As a team complete as many rounds of the following as possible in 25 minutes: 50 pound Goblet Squats, 30 reps Anteior Reaches, 30 reps 50 pound Suitcase Deadlifts, 30 reps One team member MUST hold a high plank position while the other team member is working or the reps to not count.

WOD: April 29, 2022

CFWU x1/OHSwu x1Overhead Squats6x 2 Complete 5 rounds of the following: 95 pound Power Snatch95 pound Overhead Squat Each interval is 37 seconds of work followed by 12 seconds of rest. On the call of rotate move to the next station for the best score. The score is the total number of reps completed. Post reps to comments.

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