Closed for business

Well we are officially closed for business now. However I will be using this blog to give updates on our travels and growing our affiliate in Poland.

Final WOD of CrossFit Ad Alta USA!!!!

Lots of beer and soda post workout!!!!!!!!

WOD

Warm up: JA's, Dynamic stretches

Strength: 8 x 3 hang power clean @ 75%

WOD: Open WOD 11.3
AMRAP in 5 minutes of
squat clean & jerk 165/110

Midline: 5 x 15 V-ups

WOD

Warm up: JA's, Dynamic stretches

Strength: 8 x 3 back squat @ 80%

WOD: Tabata stations of
Pull ups
Squats
Push ups
Sit ups
Airdyne
1 minute rest between stations

Mobility: Stretching, rolling and lacrosse balling

WOD

Warm up: JA's, Dynamic stretches

Strength: 5 x ME ring dips shoot for 6-10 each set

WOD: 5 rounds of
400m run
5 OHS 115/75
10 box jumps 20/24
15 push press 115/75

Mobility: Stretching, rolling and lacrosse balling

WOD

Warm up: JA's, Dynamic stretches

Strength: 5 x ME strict pull ups at tempo 30X2

WOD: For time do
30 burpees
60 DU's
30 KB swings 70/53
60 DU's
20 burpees
60 DU's
20 KB swings
60 DU's
10 burpees
60 DU's
10 KB swings
60 DU's

Midline: 4 x 25 sit ups

WOD

Warm up: JA's, Dynamic stretches

Strength: 10 x 2 deadlifts @ 65% + 20% band tension

WOD: EMOM for 20 minutes do
2 deadlifts
3 hang power cleans
4 thrusters
Weight is 135/95 for everything.

Mobility: Stretching, rolling and lacrosse balling