Tuesday, February 19th, 2019

February 19, 2019

3min Z1
+
Crossover Symmetry
+
Coach leads group through:
Slam Ball Shoulder Carry, R x25m
Slam Ball Shoulder Squats, R x10
Slam Ball Shoulder Carry, L x25m
Slam Ball Shoulder Squats, L x10
Slam Ball Explosive SLAMS x10
x 2 Rounds
(*Use the heaviest possible slam ball.  Some of the stronger athletes can use a light sandbag for everything except the explosive slams.)
 
then:
 
A. Farmer's Carry, 5 Sets - Work up to a heavy 50m! 
(*Find your confidence and positive mental approach to challenge yourself!)
+
AMRAP 7 MINS
5 Sandbag Squats
Sandbag Carry 25m
5 Sandbag Squats
Sandbag Carry 25m
(*Goal is to not drop the bag.  Find your engagement, feel the awareness, and burn all the internal questions trying stopping you from continuing.  You can rest the sandbag on your lap, but never on the ground.)
**(Can be two heats if needed)
 
Finisher: (*If time allows)
Sled Sprint 50m @ Max Effort
x3 Sets - Rest as Needed

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Monday, February 18th, 2019

February 18, 2019

BRING YOUR JUMP ROPES!

If you are planning to drop in for a class or to participate in the 2019 Open workouts, please reach out via email, info@crossfitwestport.com, ahead of time so that we can accommodate you.

 

3min Z1

+

Coach leads group through:

10 PVC Pass throughs with a 2.5lb plate

10 supermans

25m walking lunge with thoracic twist

10 air squats

x 2 rounds

 

then:

 

A.) Back Squat - work up to a good single for the day in 10-12 minutes

+

Hero WOD - "Dork"

6 rounds for time of:

60 double-unders
30 kettlebell swings (70/53)(Scaled 60/44)(Extra Scaled 53/35)
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. 

 

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Sunday

February 17, 2019

 

STRUCTURE: TBD

 

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

Lunging hip flexor stretch with 10 sec hold forward then rotate side ways hold 10sec

PVC Pass through with weight x 5 reps (slow ) 

Banded good mornings 10 reps

Into 10 lateral steps each way 

5 frontal raise + lateral delt raise (light weight slow and controlled)

X2 sets 

 

then:

 

Starting this Sunday, Coach Brittany will lead the group through gymnastics progressions for the first 15-20mins of class in an effort to give you the tools to attain skills such as Handstand Push-Ups, Handstand Walks, Kipping & Butterfly Pull-Ups, Bar & Ring Muscle Ups.

 

then

Teams of 3 must complete the following:

20 minute amrap

P1 - 250m ski erg

while other partners amrap the following:

P2 -10 dB hang clean to OH, 50/35# (5/side)  

P3 - 50 double unders 

 

SWEAT

7 minutes with 2 minutes rest:

1. 500m row buy in, remaining time: 10 push-ups, 20 DB weighted reverse lunges (10 pairs)

2. Shuttle run 10m, 15m, 25m, 10 Ball Slams

3. 3 min AB ride for cals buy in, :30 Hollow rocks, :30 Supermans

4. 5 pull ups, 10 push ups, 15 air squats

5. :30 Back to the wall hand-stand holds, 10 L-sit db or kb weighted strict press (light to moderate weight)

 

WESTPORT BARBELL: TBD

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