WARM UP 2 Rounds: 10 PVC Pass Thrus 10 Figure 8’s 10 OHSQ 10 Torso Twists Then… PVC Hamstring/Hip PVC Snatch Balance Warmup SKILL 7×1 Snatch Balance, Work up to 1 Rep Max WOD 5 RFT: 20 Russian Twists (25/15) 15 LHPU 10 OHSQ @ 60% of 1 RM Snatch Balance
Name: Dee Duffy Started Crossfit: 4/19/12 Favorite WOD: Anything with Slam Balls Least favorite WOD: Anything With “Russian” In It Favorite lift: Deadlifts Least favorite lift: None Story: I made the commitment to lose 120 lbs in February 2012. Because I did not want to have skin dragging around my elbows & ankles, in April Denie
Dee is a true testament to what CrossFit can do for anyone and everyone who walks through our doors. Many of you may have seen Dee in the late evenings doing personal training with Coach Neal and even coming in on her own at times to complete workouts that Neal has written for her. Dee’s
WARM UP 400m Run Everett Warm Up STRENGTH 1:00 ME Work/:10 Rest of Each of the Following Movements Pullups HSPU KBS (32/24) Ring Dips WOD 20 Chest to Bar Pullups 2x Pole to Pole Walking Lunge w/KB in Right Hand (24/16) 20 KBS 2x Pole to Pole Walking Lunge w/KB in Left Hand (24/16) 20
WARM UP 2 Rounds: 200m Row 20 Jumping Jacks 15 Air Squats 10 Pushups 5 Inch Worms THEN 50 Banded Good Mornings STRENGTH Dynamic Deadlifts 10×2 @ 50% of Your 1 RM + Band WOD 5 Rounds: 5 Power Clean (135/95) 7 Front Squats 9 Burpees
WARM UP Indoor Plyos ENDURANCE 4 Rounds w/Partner: 250m Row 15 WBS WOD 10 Min AMRAP (Ladder) 3, 6, 9, 12… Pullups Air Squats Ground to Overhead (95/65)
WARM UP 1:00 Jumping Jacks 15 Lunges (each leg) :45 Seal Jumps 15 Air Squats :30 Arm Circles 15 Pushups :15 Pogo Jumps 3:00 Jump Rope STRENGTH 10 Rep Max Shoulder to Overhead WOD 20 Thrusters (115/75) 25 Hand Release Pushups 30 Toes 2 Bar 35 OH Plate Lunges (45/25) 80 DU 35 OH Plate
8842 Broadway St.
San Antonio, Texas 78217
