Wed.

MOB
Shoulders
WARM UP
3x
6 False grip Ring rows w/turnout
3 Rope pulls to chest
6 Bench dips w/feet elevated

S/S (12 min)
Every 2 minutes x 12 minutes (2x through)
Station 1Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving L-Pull-Ups)
Station 2 Freestanding Handstand Hold Work (in partners or use wall)
Station 3 – Tuck Rock to Tuck Sit x 10 reps 

WOD (27 min)
3 rounds for max reps/calories of:

3 Minutes of Rowing for calories
2 Minutes of Strict Handstand Push-Up reps
1 Minute of Strict Pull-Up reps
Rest 3 minutes

Posted in WOD

Winners Announcement for Nutrition Challenge

Nutrition Challengers,

Our 12 week Nutrition Challenge with Coraleigh is coming to an end on April 16th. I have planned for the winners announcement to take place on Saturday, April 22nd right after the morning WOD at 9:30am. Coraleigh takes 50% of earnings and splits that between the top male and top female participants, so cash winnings!! Please try to attend, you may be a winner!! 

Coraleigh will let us all know about final pictures and the judging procedure. This will probably take place during the week of April 16th.

You will find this event listed on our class calendar.

As always please contact me if you have any questions.

Kathy

Tues & Wed

MOB
Shoulders
WARM UP
3x
20 sec of ball dribble
10 DL w/bar
10 Floor press w/DBs
S/S

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side
WOD
In teams of three, perform three sets each for time of:
Row 500 Meters
OR
If you perform alone, rest twice as long as it took you to row and note your times for all three sets.

Posted in WOD

INJURY PREVENTION WORKSHOP

Join Airrosti’s Dr. David Baum for an interactive workshop where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing! Plus, get your Shoulder Pain and injury prevention questions answered by an Airrosti Provider.

FREE SHOULDER MOBILITY
PAIN PREVENTION WORKSHOP
Agoge Crossfit Woodinville
SATURDAY, APRIL 8TH // 9AM-10AM

Airrosti providers are experts at eliminating chronic pain and resolving most
soft-tissue injuries, typically within 3 visits.

Learn more at AIRROSTI.COM.