WOD

Barbell Madness

By Lance Mosley

5/22/18

WOD

5 RFT

12 Hang Power Clean and Jerks
9 Thrusters
6 Power Snatches

Rx=85/115

Scaled=65/95

REST 2 MIN

2x500M ROW FOR TIME REST 2 MIN TRY TOO KEEP SAME PACE

EWOD

4 RDS

400m RUN
10 Burpees

No REST

4 RDS

200m Sandbag RUN (or weighted run)
10 Burpees

No REST

8 RDS

100m Row
10 Burpees

Monday Blues

By Lance Mosley

5/21/18

MOBILITY

STRENGTH WORK

BENCH WORK

90x2
95x1
95x1

WOD

21-15-9

DL 155/225
BURPEE PULL UPS

THEN RIGHT AFTER

5 RDS

20 DUBS
15 DECK SQUATS

HARDCORE FIT

21-15-9

BURPEES
DECK SQUATS
KB SUMO DL
20 DUBS AFTER EACH ROUND

Meadow Memorial WOD

By Lance Mosley

5/19/18

"Meadow"

17 RFT

10 Bar Facing Burpees

5 Thrusters 85/115

99m Run

CAP=45 min

"On February 14th, 2018, our community was forever changed by the tragic and deadly events that took place at Marjory Stoneman Douglas High School. Our CFI family lost Meadow Pollack – an ambitious, loving, smart, beautiful girl, who had a smile that was contagious and was kind to all those around her.

The Pollack family started #MeadowsMovement to honor the memory and life of Meadow. Our current project is the building of a safe and beautiful playground in South Florida, where people can go to remember Meadow and enjoy their lives.

In an effort to assist in the fundraising efforts for Meadow's playground, the CrossFit Immersion community is hosting a memori...

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Work, Work & Work

By Lance Mosley

5/18/18

Mobility(Wrist Stretch, Foam Roll(Quads), Couch Stretch)

WOD

10 Squat Cleans 95/135

then...

6 RDS

200M Run
10 Box Jumps

then...

10 Squat Cleans 95/135

Hard Core Fit

10 DB Squat Cleans 20/30

then...

6 RDS

200M Run
15 Jumping Squats

then...

10 DB Squat Cleans 20/30

"Going Down"

By Lance Mosley

5/17/18

Warm Up

5x10 Cals on Assault Bike(AFAP)

WOD

25-20-15-10-5

Push Press 85/115
TTB
SDLHP 85/115

Scaled-65/95

EWOD

Warm up:

6 rds x 10 cals AB
Negative splits

6 rds
400m run
10 Burpee onto 45# plate
Rest 1 min

Hold rds 3-5secs

"Quadalicious"

By Lance Mosley

5/16/18

Mobility(Couch Stretch, Pigeon Pose, Thoracic Opener w/PVC)

Strength Work-OHS

80x5
80x5
85x3
90x2

WOD

4 RFT

10 Back Squats 95/135
400M Run
10 Bar Facing Burpees
10 Back Rack Lunges 95/135

Scaled-65/95

*GOAT WORK(if time left)

Hard Core Fit

4 RFT

50M Prowler Push 25/45
400M Run
25M Walking Lunges
15 Cals Assault Bike or Rower

then...100 Ab Mat Situps

"Death By Grip"

By Lance Mosley

5/15/18

Core Work-3 RFF

:30 Hollow Hold
:30 Plank Hold
:30 Superman Hold

then...

50 Ab Mat Situps

WOD

AMRAP in 20 min

20 H2H KB Swings 25/35
15 Power Cleans 65/95
10 Pullups

Scaled-55/75

EWOD

AMSAP 36 mins

50yd suicide

First 12 min(:30 rest)

Second 12 min(:20 rest)

Last 12 min(:10 rest)

"Just Keep Working"

By Lance Mosley

5/14/18

Mobility(Banded Shoulder Distraction, Couch Stretch, Pigeon Pose)

Strength Work-Bench Press

80x5
85x3
85x3
90x2

WOD

EMOMx24 min

Min 1- 250M Row(depending on rowers, start people on different stations)
MIn 2- 14 Alt DB Power Snatch 35/50
Min 3- 25 Air Squats
Min 4- REST

Scaled-20/30

Hard Core Fit

EMOMx24 min

Min 1- 200M Run
Min 2- 15/20 Pushups
Min 3- 20 Air Squats
Min 4- REST

Saturday Silliness

By Lance Mosley

5/12/18

WOD

100 Ab Mat Sit ups
50 Step Ups 55/75
50 Thrusters 55/75
50 Burpees
50 Power Cleans 55/75
1 Mile run

High to Low

By Lance Mosley

5/11/18

Skill Work: 10 min practice on HS Walks or Pushups

WOD

18-15-12-9

Box jumps over
HSPU
Cal Row
10 Cal bike after each round
*1 Rope climb after each round

Hardcore Fit

18-15-12-9

Cal row
Box Jumps overs
WTF
Renegade rows