Today we are doing Paul’s WOD to honor one of fallen coaches and friend, Paul Weimholt. Paul was a great friend and coach for CrossFit Ridgecrest, as well as one of it’s founding members. These were some of his favorite movements …
Warm Up: Tabata: Burpees Lunges Atomic Sit Ups Strict Press WOD: 4 Rounds For Time: 30 Calorie Row 15 Handstand Push Ups Cash Out: Hollow Rock Tabata
Warm Up: Tabata: Mountain Climbers Air Squats Inchworm Push Ups Deadlifts Strength: Power Snatch 1-1-1-1-1-1 *Build to a new 1RM WOD: 8 min AMRAP: 15 Burpees 10 C2B Pull Ups 5 Deadlifts (275/205, or 80% of 1RM)
Warm Up: 2 Rounds: Jog 20 Double Unders High Knees 10 Air Squats Butt Kickers 10 Push Ups High Skips 10 Sit Ups Sprint WOD: 4 Rounds For Time: 400m Run 20 Wall Balls (20/14) 40 Double Unders (2:1 singles)
Warm Up: Tabata: Burpees OH Squats Hollow Rocks Strict Press Strength: Behind the Neck Jerks 1-1-1-1-1-1 WOD: For Time: 9-6-3 Hang Squat Snatch (135/95, or wt that you can get 5-6 reps unbroken) Box Jumps (30/24)
Warm Up: Tabata: Burpees Front Squats Push Ups DU’s WOD: 15 min AMRAP: 20 KB Swings (70/53) 100m Sprint 20 Front Squats (125/85) 100m Farmers Carry
Warm Up: Tabata: Feet to Hands Air Squats Deadlifts Pull Ups Strength: Power Clean 2-2-2-2-2 WOD: For Time: 30 Deadlifts (225/155) 30 Calorie Row 30 Burpees Over the Rower
Warm Up: Tabata: Burpees Hollow Rocks Strict Press Air Squats Skill Work: Handstands *Take 10-15 min to work on kicking up into a handstand against the wall, free-standing handstand, HSPU, Handstand Walks, etc. WOD 5 Rounds For Time: 2 Bear …