WOD 010117

From all the team at CrossFit Hard we wish you a very Happy and Healthy 2017!!!

Make this the year to smash your fitness goals.

Welcome to the new members of our Transform Me Challenge.

Today we are testing your baseline fitness with the CrossFit Baseline. We will be repeating this again in six weeks to see how your fitness has improved.

Get your blood pumping and reach a new level of fitness.

Remember the only thing you have to be is better than yesterday!

What did you do for NYE?

Body Weight Challenge Day 47 - 94 Burpees

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Back Squat

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 10 reps @ 45-55%
*Set 2 – 10 reps @ 55-65%
*Set 3 – 5 reps @ 65-75%
*Set 4 – 5 reps @ 75-85%
*Set 5 – 5 reps @ 75-85%

CrossFit Baseline (Time)

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Cash Out

400m - 800m Run, Row or Bike to cool down and flush the lactate from your muscles - Foam roll to recover

Out of Town WOD

20 min AMRAP
400m run
30 Burpees
20 Toes 2 Bar

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