WOD: Tuesday, March 13, 2018.

By: Michelle Stafford Leave a Comment

Michelle rocking a very challenging movement… the Overhead Lunge! She has completed two weeks of group class and is doing great! We are so proud of Michelle and so happy to have her as part of our CFOS! Family!!


Today we take on CrossFit Benchmark…… “KELLY.” Let’s give this workout our best effort! Remember we are all working towards being better versions of ourselves, together we are stronger and can achieve so much!!


* DROM: Dynamic Range of Motion  

* Mobility: Hip Flexors / Calves

* Movement Review:

  • Wall Balls
  • Box Jumps


Benchmark WOD…… “KELLY”

 5 Rounds……

– 400 Meter Run 

– 30 reps., Box Jumps “24 / “20

– 30 reps., Wall Balls #20 / #14

Measure: Time    CAP: 40 Mins.          

Goal: This is a longer workout that will need to be paced appropriately to sustain good movement and  moderate intensity.  This workout will challenge muscle endurance under a fatigued state.

Appropriate Scaling: Athletes will be scaled in distance, load and reps. to allow for quality movement and a sustained moderate pace. 

Post WOD Cool Down

* Row 400 Meters @ 50% Pace, or walk 400 Meters.
* Hip Flexors : Samson – 30 sec. x 2.
* Adductors:  Lateral Lunges x 20 reps.
* Calves – Rack


“Happiness is not something ready-made. It comes from your own actions.” – Dalai Lama

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