We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.

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

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

WOD IN THE GERSTLE PARK- 5:30PM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

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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

30 Seconds

Glute Bridges
Front Plank

Single Leg Glute Bridges (Right)
Alternating Bird Dogs

Single Leg Glute Bridges (Left)
Front Plank to Push-up Plank

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

WOD

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max CleansΒ  95/135M-75/105

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Cleans 105/155 M- 80/115

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max CleansΒ  135/185 M 95/140

WORKOUT BRIEF

DESCRIPTION

  • Alternating between 5 minutes on and 5 minutes off in these fast paced intervals
  • After completing the listed running distance and rounds of “Cindy”, you’ll complete max squat cleans in the time remaining
  • With rest built in, the goal is to move quickly and rest as little as possible during the work window
  • Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
  • Your score for each round will be total squat cleans completed
  • Your final score for the workout is all three rounds of squat cleans added together

SQUAT CLEANS

  • To complete the weights as listed, we recommend having a max squat clean of at least 155/225
  • If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells

CINDY

  • 1 Round of “Cindy” is:
    5 Pull-ups (Bent Over Rows)
    10 Push-ups
    15 Air Squats
  • With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout

AFTER PARTY

2 Min of work for 4 Rnds

10 V-ups

10 Tuck ups

10 Sit Ups

In remaining time, Max Hollow Hold

1 Min of rest between Rnds