Friday! Fri-yay!! 12/8

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AHHHH!! Flash back Friday to when Hailey and Len were just little nuggets! Where does the time go?!

 

For Time:

30 OH Squats 115/75

15 muscle ups

20 OH squats

10 muscle ups

*Don’t forget the new style of programming is coming from Crossfit main site, be sure to check them out for more great tips on scaling options!

 

Modifications: 

2nd/3rd trimester

-Front squats/goblet squats/air squats

-c2b pull-ups/pull-ups/pull-ups from a seated position to a barbell on a rack/ ring rows.

 

 

Wednesday, 12/6

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Deadlift

3-3-3-3-3

*increasing each set, trying to reach a max rep of 3 for the day.

“Cash-out”

Annie

50-40-30-20-10

Double Unders

Sit-ups

Modifications: 

2nd/3rd

-Instead of working up to a heavy 3 rep, keep the same weight across.

-If DLs are uncomfortable all together, you can replace the movement completely with something upper body (shoulder press, push-press).

Cash-out mods

-Singles/jumping jacks

-knee tucks/plank holds (1 rep=1 sec. ex: 50 reps = 50 seconds)

 

 

Tuesday, 12/5

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Those insta cameras are so cool! Have y’all tried them yet?

Amrap x 20

20/15

15 dips

10 Turkish get-ups 50/35lb DB

Modifications:

2nd/3rd trimester

-15/10 cal bike/ 200m run

-dips with a band/dips using parralettes from a seated position/use a bench or box and do dips with your feet flat on the ground and go to a depth you’re most comfortable.

 

 

Monday! 12/4

Time to get after it!

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So excited to announce this new adventure, opening Three Ships Crossfit early 2018! If you’re ever in Chesapeake VA make sure to stop by!

 

Wod: 3x:

10 Squat snatches 155/105

20 burpees

Modifications:

2nd/3rd trimester

-DB snatches/oh squats/front squats/goblet squats

-burpees w/ab-mats to create space for your belly, air squat + push-up against the wall, or jumping jacks