05/11/2017

Angelino CrossFit – CrossFit

WOD

WARM-UP:

12x Chamber of Sit-Ups

12x “Broomstick” Overhead Squats (with PVC pipe or bar)

12x Chocolate Frog Jumps

12x Leaky Cauldron (Kettlebell) Swings

12x Weasleys’ Wizarding Wall Balls

12x Deathly Hallow Rocks

A. SKILL: Take 20-minutes to complete the following.

a. Complete 27x Bertie Botts’ Every Flavor Box Jumps @ RX or RX+ Height (24/20,+30/24)

Scale, complete 27x Squat Jumps or Mini Bertie Box Jump

b. With the remainder of the time, Find MAX Height Box Jump or practice any Box Jump/Jump Variation.

B. Evelyn’s Birthday WOD: “House Cup Tournament”

*Each athlete will be put into a “House” and will have to “collect points” or reps. Points will be collected for 4 motions, 3-minutes each. The winning “House” will be announced at the end of the day via Facebook and Instagram once all the points (reps) are collected and added together.

15-minute AMRAP: Total Reps

0:00-3:00 Goblet of Fire Squats (Rx Sandbell: 25/20,+30/25)

3:00-4:00 REST

4:00-7:00 Potter’s Power Cleans (Rx 95/65,+135/95)

7:00-8:00 REST

8:00-11:00 You-Know-Who’s Burpee Sandbell Slams (Rx 25/20,+30/25)

11:00-12:00 REST

12:00-15:00 Dementor Deadlifts (Rx 95/65,+135/95)

Metcon (AMRAP – Reps)

15-minute AMRAP

0:00-3:00 Goblet of Fire Squats (Rx Sandbell: 25/20,+30/25)

3:00-4:00 REST

4:00-7:00 Potter’s Power Cleans (Rx 95/65,+135/95)

7:00-8:00 REST

8:00-11:00 You-Know-Who’s Burpee Sandbell Slams (Rx 25/20,+30/25)

11:00-12:00 REST

12:00-15:00 Dementor Deadlifts (Rx 95/65,+135/95)

Max Height Box Jump (Distance)

Max Height Box Jump