Poseidon CrossFit

Weekend Class - Saturday, 25 Feb

If you are in the Fort Sam Houston area, active duty, reserve and / or a dependents of U.S. Military;  

• 0900 - Beginner Basic CrossFit Fundamentals
• 0930 - WOD

 

The location will be in the parking lot around back of the Navy Aquatics Center.   

Poseidon CrossFit is a CrossFit military affiliate, there is NO charge for membership / attendance. That being said, depending on the WOD, equipment and spaces may be limited.      

If you are interested or if you have any questions, please respond to either the PCF blog or by email.

 

WOD

Warm Up

3 rounds:

• 20 Step Ups
• 30 Push Ups
• 30 Sit Ups

Workout

10 rounds for time:

• 5 C2B Pull Ups
• 7 Wall Ball Shots 10 ft
• 9 Med Ball Push Ups
• 50 Meter Sprint

WOD

Warm Up

• 100 Single Unders
• 50 Double Unders
• 30 Turkish Get Ups w/ KB 16kg
• Active / Ballistic Stretching

 

Workout

AMRAP 15:

•  4  Handstand Push Ups
•  6  Burpees
•  8  Pistols
• 10  Toes to Bar

Post results to BTWB.

WOD

Warm Up

• 400 meter run

1 to 5 to 1

• Squat
• Chest to Deck Push Ups
• Knees to Elbows

3 rounds w/ PVC:

• 15 Cleans
• 15 Push Jerks

Workout

5 rounds for time:

• 10 Pull Ups
•  5 Clean and Jerks

Rx:  155# / 115# or scale weight to 3/4 of BW

 

PM

• 3k Swim w/ fins

Post results to comments or Beyond the Whiteboard.

WOD

Warm Up

• 1 Mile Run
• 30 Squats
• 30 Push Ups

 

Workout

For time:

• 100 Burpees
• 3 minute rest
• 3 rounds X AMRAP 30 seconds for each:  Box Jumps with 18", 24", 30", 36" (10 second rest between boxes)

Optional:  Use weight vest

Post results to BTWB.

 

 

WOD

Workout

• 10K Run

 

 

PM

• 500 meter swim w/ fins max effort X 2

Rest:  3 minutes between