WOD/Events

Monday, April 20th, a chiropractor from the Arlington Pain & Rehab team will be treating athletes for free from 6-7pm; first come, first served, every other Monday evening. The team at Arlington Pain & Rehab focuses on individual patient needs by utilizing a combination of chiropractic care, physiotherapy, sports massage, acupuncture, rehabilitation exercise protocols, and nutritional education. The doctors at Arlington Pain & Rehab complete comprehensive exams to determine the root cause of your pain or injury. Each patient is given a customized treatment plan to map their personal goals. Arlington Pain & Rehab is the premier therapeutic destination for CrossFit athletes, runners, rugby players, yogis, and athletic enthusiasts of all ages.
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Fitness & performance:
EMOTM 10:
3 push presses, choose weight
Fitness & performance:
3 rounds (rotate stations after each minute)
40 second work/20 seconds rest intervals of:
Pull-ups
Handstand pushups
Toes to bars
Box jumps, 24/20
Row for calories

Yoga with Nina at 10am!
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)!
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Fitness:
Snatch, 7×2 (A)
Performance:
Snatch, find a heavy double
 
Fitness:
30-20-10:
Overhead squat, 95/65
Kettlebell swings, 24/16
Performance:
30-20-10:
Overhead squat, 115/80
Kettlebell swings, 32/24

Fitness & Performance:
Clean and jerk technique
 
Fitness & performance:
In teams of two, AMRAP 30:
3 muscle ups (Fx: 6 pull ups; 6 ring dips)
6 thrusters, Rx: 135/95, Fx: 115/80
9 bastards
*While one partner completes the rounds, the other partner will complete a 200m run. Upon completion of the run, partners will switch. Score is total rounds.
 
Ab finisher

 
REMINDER – Tonight, Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 4:30 & 5:30pm class to make sure you get your workout in!
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Fitness: Deadlift, 3×10 (A)
Performance: Deadlift, 3×10 (ME)
 
Fitness:
9-15-21:
Push press, 95/65
Box jumps, 24/20
Toes to bars
Performance:
9-15-21:
Push press, 115/80
Box jumps, 32/26
Toes to bars

REMINDER – This Friday (4/17), the 6:30pm class is cancelled for the Wod+Wine Ladies Night event with Coach Sarah! Reserve a spot in the 5:30pm class to make sure you get your workout in!
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DODGEBALL WARMUP!!! (with a fitness twist!)
 
Fitness:
Kipping ring dip technique
Performance:
Ring dips, 4 sets of max reps
Fitness & performance:
4 rounds for time:
Row 300m
30 wallball shots, 20/14
10 ring rows

Fitness:
Power clean + 2 jerks, 6×1.2 (A)
Performance:
Power clean + 2 jerks, find a heavy single of complex
 
Fitness & performance:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
*Compare to 4/19/2014

Fitness & performance:
“Angie”
For time:
100 pull-ups
100 pushups
100 sit-ups
100 air squats
*Compare to 10/10/2014

Fitness:
Back squat, 6×3 (A)
Performance:
Back squat, 6×3 (A) – 86-88% of 1RM
 
Fitness & Performance:
12 minute cap:
Run 1 mile (800×2)
*With the remainder of the 12 minutes, complete as many kettlebell swings as possible (Fx: 24/15; Rx: 32/24). Score is total kettlebell swings.