11
Apr

WOD: April 12, 2018. Recovery DAY!!

By: Michelle Stafford Leave a Comment

Love these two crazy kids!! Strong hearts and best friends in life, always inspiring the best from each other!!

MAIN – CROSSFIT 

OUR NEWEST CFOS SHIRTS / TANKS & PULL OVERS ARE READY FOR PRE-ORDERS!!  

This has been a long time in the making, happy dance!! Huge SHOUT OUT to Chelsea for bringing our vision to life through this beautiful and BOLD design!!

This design expresses our crazy fun loving family to the TEE, fills our heart with happiness!! LOVE, LOVE, LOVE IT, hope you guys and gals like:)

* Lift Heavy… Always building strength from the inside and out!!

* Laugh Often… All the time, love the warm laughs, crazy DROM talks and fun adventures we share.

* Live Humble…. Our CFOS family is always gracious, giving and humble in the most extraordinary ways.

Women’s Tank

Men & Women T-Shirts Available

Pull Overs for Both Men & Women Fits

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain / Adductors

* Bar Warm – Up / Movement Review:

  • Double Unders
  • Alternating Leg V- Up

Recovery Flow WOD:

“Annie” with a TWIST!!

One time through….

50 reps., Double Unders

  • 50 reps., Alternating Leg V- Up (L/R =1 rep)

40 reps., Double Unders

  • 40 reps.,Alternating Leg V- Up

30 reps., Double Unders 

  • 30 reps., Alternating Leg V- Up

20 reps., Double Unders 

  • 20 reps., Alternating Leg V- Up

10 reps., Double Unders 

  • 10 reps., Alternating Leg V- Up

Measure: Time       /      CAP: 20 Minutes

Goal: Athletes will be using today’s workout as an opportunity to practice Double Unders as well as improve midline stability / body awareness through specific core work. Athlete will focus on solid movement, breathing and recovering, working at 75%.

Appropriate Scaling: Athletes will be scaled in volume and progressions, relative to individual capacity and skill, that will allow for continued progress within both movements. 

Post WOD Cool Down

* Samson Stretch – 30 sec. x 2
* Calves – Floor x 30 L/R
* Seal Stretch – 30 sec. x 2
* Lateral Lunges / Hip Swings x 10 reps

DAILY THOUGHT

“Remember That The Happiest People Are Not Those Getting More, But Those Giving More.” – H.  Jackson Brown, Jr.

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