Monday March 28
Fitness Testing: Trunk Lift
WOD: 5000 m team row
Warm up: CrossFit Simon Says
Strength: Blue Day
Use a “fight gone bad” set up. Students complete as many reps as possible in 30 seconds, and have 30 seconds to rest/transition. Two heats with counters, three rounds.
KB deadlift (b: 20 KG, g: 16 KG)
Push press (b: 30#, g: 15#)
Lateral jump (over and back using “high” hurdle = 1)
Over head squat (PVC)
(*Teachers may give extra credit points (participation) for exceeding weight standards)
Warm up: Sharks and Minnows
Strength: Red Day
WOD: “March Madness”
Teams of 5. Exercises are performed by every member; free throws are per team.
12-9-6-3 for time
Air squats (you can all do these at the same time)
Jump to touch the net (count reasonable attempts; you have to take turns)
Gassers (sideline to sideline and back= 1; must take turns)
Push ups (do them at the same time)
Free throws (must take turns, and they must go in to count!)
Students–Last week you had an especially difficult WOD (University of Wisconsin Graduate School; 3/22-23). To earn 5 extra credit points in the “portfolio” category, post a two-paragraph, approx 250 word thoughtful reflection about that workout under the comments section for week 27. You should identify yourself by first name, last initial and period number to receive credit.