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WOD-Killah Of The Month

Continuing the tradition of highlighting good community spirit and the potential for athletic excellence, we would like to proudly feature our newest WOD-Killah for the month of August.

How about a round of applause for the amazing Lindsay McCardle!

If you haven’t had the pleasure of working-out alongside Lindsay before in the gym, here’s your chance to get to know her better through this great video interview by Ryan Clarke.

Over the time she’s been with us, Lindsay has become an important fixture around the Zone.  Her passion for fitness, impeccable technique, constantly increasing ability and sweet-natured smile are what CrossFit Zone is all about.  We’ve all found Lindsay to be a great friend, mentor, peer, athlete, and all-around Zone Family member, who is dedicated to the people and activities she cares about.

Thanks for helping remind us what hard work really looks like, and for showing The Zone how to balance your life to achieve your goals and live your passion!

[yframe url=’http://www.youtube.com/watch?v=9Ve_GhA4eD8′]

Today’s Workout

Buy-in: Snatch Tech – 2 position hang power snatch

  • Perform 5 sets of 2 reps – 1st rep from high hang (pockets or above) and 2nd rep from hang below the knee
  • Rest in between each set, focus on hitting the same positions in both reps (i.e. bar should hit the exact same high hang position when performing the snatch from below the knee)
  • Coaches budget 10-12 min after demos

WOD:  2k row

This is a great benchmark to have for your records and is one test that can be directly compared outside of our box.  Concept II has an online ranking system that you can check out to see where you fit in with recreational and competitive rowers of all abilities.

Focus on long strokes and relax coming forward.  Good scores for fit men will be around 7min, a good goal for fit women is to be around 8min (unless you’re JerBear/those tall guys or one of our talented rowing ladies!).

Good Luck!

Zone 2 – scale to 1500m row

Zone 1 – scale as needed

Cash-Out: Handstand and LSit hold practice

  • Try to accumulate 3-5 minutes of handstand holds (use a spotter and the wall), and 2-3 minutes of LSit holds from parallettes.

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