Friday 2/28
Pistol Strength
5 set of 10 (5 each leg)
Pistol to box
WOD
3 rounds for time
15 Deadlift
12 Hang Power Clean
9 Front Squat
90 sec rest between rounds
RX (135/95)
L2: (115/75)
L1: (95/65)
Pistol Strength
5 set of 10 (5 each leg)
Pistol to box
WOD
3 rounds for time
15 Deadlift
12 Hang Power Clean
9 Front Squat
90 sec rest between rounds
RX (135/95)
L2: (115/75)
L1: (95/65)
Partner WOD
80m Farmers Walk (2/1.5) switch after 40m
80 Cal Row
80 KB Swings (2/1.5)
80 Toes to Bar
80 KB Deadlifts (2/1.5)
400m Run with Partner
L2: (1.5/1)
L1: (1/.75)
Ring dip Strength
5 sets of max ring support hold
WOD
5 Rounds for Time
10 Shoulder to Overhead (135/95)
10 Hand release push ups
L2: (115/75)
L1: (95/65)
Nutrition Challenge WOD
600m row
50 wall balls
400m run
Crossfit Total
3 attempts to Test 1 rep max of
Back Squat
Strict Press
Deadlift
22 WOD
To bring awareness to Veteran Suicide
Every 2min for 24min
Perform 1 movement per 2min interval
300m row
50ft KB x2 lunges (1.5/1)
15 Burpee Box jumps (24/20)
L2 (1/.75)
L2 (.75/.5)
Nicole
AMRAP 20
400m run
Max pull ups
When athlete comes off bar, run another 400
Scaled
400m run
10 ring rows
10 plate row (45/25)
Congratulations to Beth Matthews, The CrossFit Pax Athletes In The Spotlight! Beth is a regular to the 9:30 class. Beth does an amazing job at both participating as well as giving shout outs and encouraging others while they workout! Congratulations Beth and keep up the amazing work!
1. What or who brought you to CrossFit PAX?
Maureen Farrell told me about this amazing workout in someone’s home gym/garage.
I was bored with my current exercise routine.
2. What was it like getting started?
Incredibly fun, NEVER boring and challenging. There was a sense of community that I has never experienced before in any gym setting.
3. How long have you been a member and what has changed in your life during that time due to your experience with CrossFit PAX?
I think it was 2010, in Jade & JD’s garage. It’s given me more confidence to try something new, no matter what, I can give it my best. The workouts have translated into giving me more endurance in all other activities I love. It’s also so important as I age that I’m participating in weight lifting.
4. What are you most proud of accomplishing?
Being determined and putting in the work to get a pull-up
5. What are some of your favorite workouts or experiences with CrossFit PAX and your family there?
Murph or any long chippers
6. What are your short term and long term goals?
Short term goal- strict pull-up
Long term goal-staying healthy with no injuries. Showing up at the BOX and giving it my all.
7. How has your diet changed since starting CrossFit (if it has), and what foods do you rely on most?
Counting my MACROS was very eye opening. Is caffeine considered food?
8. What advice do you have for our newer members or those thinking about jumping in?
Don’t compare(easier said than done)
Any movement can be modified to your level of fitness, so don’t say you can’t do it.
Keep coming back, no matter what!!!
For time
100 Double-Unders
30 Single Arm Dumbbell Push Presses (50/35)
50 DB goblet squats (50/35)
30 Single Arm Dumbbell Push Presses (50/35)
100 Double-Unders
L2 2:1 SU, (35/25)
L1 2:1 SU, (25/20)