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

May 24, 2018

5/25/2018

W.U. 5 Min Individual

Group W.U. Partner up and prep WOD

W.O.D All with a Partner:

10 RFT of  (Tag Team)

  • 200M Sprints
  • 3 x Stone over Shoulders 200/150/100

Rest 3 Mins

Find 3 RM Power Clean , Accumulate total #’s

Rest 3 Mins

Complete 150 x Wall Ball 20/14

May 23, 2018

5/23/2018

W.U. 5 Min Individual

Group:  Prep Front Squat into OH Press, scaling establishment and elevate HR

W.O.D  ” Jackie” (9 min Cap)

  • 1000M Row
  • 50 x Thrusters 45/30
  • 30 x Pullups

Scale 1: (11 Min Cap)

  • 1000M Row
  • 50 x Thrusters 45/30
  • 30 x Assisted Pullups

Scale 2: (13 min Cap)

  • 750M Row
  • 3 rounds of
  • 15 x Thrusters 35/20
  • 5 x Pullups

*This workout will be judged by a Peer for Quality and Accuracy of reps.

May 22, 2018

5/23/2018

W.U 5 Min Individual

Group W.U. Talk WOD and Prep Snatch positions

W.O.D 5 Rounds for time of (18 min Clock)

Advanced:

  • 2 x Rope Climbs
  • 8 x Cals Row
  • 6 x Snatches (full) 135/95, 115/85

Intermediate:

  • 1 x Rope Climb
  • 8 x Cals Rower
  • 6 x Power Snatches + OHS 95/65, 75/55

Beginner:

  • 8 x Hollow Ring Rows
  • 8 x Cals Rower
  • 4 x Power Snatches 65/45, 45/35, 35/15

Cool Down:  ROM WOD.U. 5 Min Individual

 

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