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9am CrossFit WOD
Partner Workout
Complete 2 Rounds.
Round 1 = Rowing, Round 2 = Airdyne
Partners will work simultaneously for 1 minute, switch roles, then transition.
Partner 1 – Row or Airdyne
Partner 2 – Shoulder to Overhead (#115/85 Rx; #155/105 Rx+)
Switch Roles
1 Minute Rest & Transition
Partner 1 – Row or Airdyne
Partner 2 – Toes to Bar
Switch Roles
1 Minute Rest & Transition
Partner 1 – Row or Airdyne
Partner 2 – Burpees
Switch Roles
1 Minute Rest & Transition
Partner 1 – Row or Airdyne
Partner 2 – Turf Width Shuttle Sprints
Switch Roles
1 Minute Rest & Transition to Round 2
Optional Post-Workout
Team Sled Push around Ohio Street
10am Running WOD
Extended Warm-up
Beginners: 800m/1 mile easy run
Experienced: 1 mile out, 1 mile back
Footwork drills
Pyramid Intervals
1 x 800 meters
1 x 600 meters
1 x 400 meters
4 x 100 meters
Effort should be at 80-85%.
Rest for recovery as needed: ~4-5min early on, 1-2min as you finish with the 100's.
Barefoot Strides
Grass terrain, weather cooperating...
6 Rounds of 50m Blast + 50m Deceleration.
Rest 1 minute in between.
