Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 

Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

WODs

July 20, 2018

7/21/2018

W.O.D    W/Partner

9 Min AMRAP (you go, I go) of

  •  3 sets of (Power Clean +Shldr to OH + Front Squat + Thruster) 95/65
  • 3 x Barfacing Burpees

Rest 3 Mins

8 Mins Clock

  • Each person completes 3 x 200M Sprints (tag hands in relay style trade off)

Rest 3 Mins

W.O.D 2 Rd per person of Each for time and total Calories

  • Partner 1:  Complete 50Ft Walking Front Rack Lunges 35/26
  • Partner 2: Max Calories on the bike
July 19, 2018

7/20/2018

W.U. 5 Min Individual

Group W.U.  Talk about WOD and Prep

W.O.D in 3, 6, and Completion, 1 min Rest between time periods

  • 30 x TTB
  • 20 x Alt DB Snatches 50/35
  • 10 x Stones Over Shoulder 150/100
  • 30 x KTE
  • 20 x Alt DB Clean + Jerks 50/35
  • 10 x Box Jump Overs 30/24
  • 30 x 4-Count Mountain Climbers
  • 20 x DB OH Squats 50/35
  • 5 x Rope Climbs

See Board for the scaling options

*You will have 3 mins, 6 mins to get as far as possible then a running clock to complete the entire workout

July 18, 2018

7/19/2018

W.U. 5 Min Individual

Group:  Plyo and Ladder Drills

Conditioning:  1 Mile timed run

W.O.D Complete AFAP

  • 50 x Abmat Situps
  • 40 x DB Bent over Row (2 DB or 2 KB) 50/35
  • 30 x Pushups (Hand Release)

 

  • 40 x Abmat Situps
  • 30 x DB Bent Over Row
  • 20 x HandStand Pushups (Head to floor)

 

  • 30 x Abmat Situps
  • 20 x DB Bent Over Row
  • 10 x Deficit HSPU (45’s/25’s)

Level 2:

  1. Situps no scale
  2. Pushups Hand Release
  3. Bent Row 2 x 45/2 x 30 (Use KB 44 or 26
  4. HSPU 1/2 Abmats

Level 3:

  1. Situps no scale
  2. Pushups Hand Release
  3. Bent Row 2 x 35/2 x 20 (Use KB 35/18
  4. HSPU floor position

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