kelsey – Page 10 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville


Happy Birthday Coach Carrie N.!

Workout of the Day Coach Carrie N.’s B-DAY WOD 3x – 5 min. rounds 3 Man-Makers (adv. M: greater than or equal to 50lb/W: greater than or equal to 30lb) 5 Jumping Lunges 35 Sit-ups (adv. GHD) 1 min. rest Score = rounds + reps

Open WOD 12.3

Strength Cup of Push-ups (2 sec pause at 1/4, 1/2, 3/4, full position) x 10 The athlete starts with chest on the deck and pushes up to 1/4 position and holds for 2 sec then half way position and hold for 2 sec then 3/4 etc. They can return to the deck without pausing Workout …

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Run/Pushups/Goblet Squats

Strength Strict pull-ups 5-5-3-3-2-2 Adv: hold 8-10lb med ball with feet Scale: long band across J-hooks. Perform 4 sec negatives every other set Workout of the Day 800 m run 20 push-ups (adv. hand-release) 20 Goblet squats (adv. 53/35) 400 m run 15 push-ups 15 Goblet squats 200 m run  10 push-ups 10 Goblet squats

New Years Eve Team WOD!

Teams of 4: For Time: 5K Row 1 Person Rows 1 Person holds Plank 1 person does 12 Burpees 1 person rests When the person doing Burpees finishes, team members will rotate. First team to reach a 5K row wins!

Double Unders/Deadlifts

Strength Handstand holds 60s-(30 sec recovery)- 45s (20 sec recovery)- 30s (15 sec recovery)- 30s (15 sec recovery) Workout of the Day AMRAP 15 min. 60 Double Unders 12 Deadlifts (225/155) 6 Push-ups (HSPU)

Burpees/Farmer Carry

Strength Negative Chin ups with a 4 second count (palms facing face) 5-4-3-2-1 Workout of the Day 40 burpees (adv. to 6” target) 400m Farmers Carry (M: greater than or equal to 50lb/W: greater than or equal to 30lb) 20 burpees (to 6” target) 200m Farmers Carry 10 burpees (to 6” target) 100m Farmers Carry

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