Change to the schedule! We will now have WOD in the Park on MONDAY’s, TUESDAY’s & WEDNESDAY’s! Register via link below!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

____________________

Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

3 Rounds

30 Seconds Each

Kettlebell Deadlifts (Between Legs)
Air Squats to Medicine Ball
Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)
Push-up to Down Dog

 

MOBILITY

Child’s Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds

 

WOD

6 Rounds For Time:
200 Meter Run
21 Air Wallballs 14/20
15 Kettlebell Swings 35/53
9 KB BOR (9 each side)

WORKOUT BRIEF

DESCRIPTION

  • This 6-round workout includes manageable rep numbers at each station
  • The intended time range for this balanced workout is between 18-25 minutes

WALLBALLS

  • Choose a weight that allows you to clear this station within 2 sets during the workout
  • Men throw to a 10ft. target and women throw to a 9ft. target

KETTLEBELL SWINGS

  • Choose a weight that allows you to clear this station within 2 sets during the workout
  • These swings will finish all the way overhead

 

STRATEGY + WOD

GENERAL

  • Today is all about finding a consistent speed for the middle 4 rounds of the workout
  • We’re fresh for the first round and can push through the final round knowing the end is near
  • The middle 4 rounds is where things can stay steady or fall apart
  • Success here comes down to a constant break-up plan on the 21-15-9
  • While we may be capable of going unbroken, 1 break on all 3 movements may allow you to start the next station faster
  • For Example: It can be easier to pick up the ball right away when you know you only have to do 12 reps instead of 21
  • Consider the following options for each movement:
  • Wallballs: 12-9
  • Kettlebell Swings: 9-6
  • BOR: 5-4
  • Make a mental note of your round splits after finishing each round
  • This will give you good feedback on your pacing approach when the workout is over

AFTER PARTY

3 RNDS:
12 ½ Turkish Get Ups (6 Each Side)

20 KB Side Bends (10 Each Side)

Rest 2 Minutes Between Sets

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:
21 Single Dumbbell Goblet Thrusters 35/50
15 Single Dumbbell Russian Swings 35/50
9 Chest to Bar Pull-ups
200 Meter Run

MODIFICATIONS

RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings
  • Odd Object Ground to Overhead
  • Single Arm Dumbbell Devil’s Press
  • Single Arm Dumbbell Snatch

WALLBALLS

    • Jumping Air Squats (30 Reps)
    • Single Dumbbell Goblet Squats
  • Medicine Ball Squat Cleans