Wine Country CrossFit

What with the Burpee Challenge being only a month away from being finished, I feel like it’s time for us to collectively look ahead to our next big goal!

A few weeks ago, I mentioned that we at Wine Country CrossFit are going to be offering group training programs for different events in the New Year, and it’s time to start looking at what events we want to participate in.

I am, of course, more than happy to pick a few events, but I want to make sure that we have a full contingent of participants so that this challenge is worthwhile. So, I want YOUR input as to what YOU want to do!

Please send any ideas you have to my email address (emilie@winecountrycrossfit.com) and let me know what you want to do!

Looking forward to getting some great suggestions!

-Emilie

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Wednesday’s Workout

Tempo Front Squats – 3-0-X-0* – 5 x 2 (add weight each set of 2, last set of 2 should be near-maximum effort)
Rest as needed

Push Press – Perform 3 Sets of Maximum Reps** at 1 RM of Shoulder Press
Rest 60-90 seconds between sets

Anchored back extensions – 3 sets of 10-20 reps

Cash-Out (as time allows):

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

*Take 3 seconds (one one-thousand, two one-thousand, etc.) to reach the bottom of the squat, no pause at the bottom, and explode up from the bottom of the squat, and go right into the second rep
**If your first set of max reps of Push Press is >15, add 5# to last week’s weight