• Mazen Nassar

Sherry’s Birthday WOD 6/11/18


Happy Birthday Sherry! It is an honor to train you for the last six years! Happy 71st! Wishing you many more years to come! May the be full of joy and good health! From your Max Fitness CrossFit Family. Sherry’s Birthday WOD Warm up: 400 meter run Toy Soldiers Bear Crawl Crab Walk Sampson Lunges Mobility: 1 min Pigeon Side lunge Kick stand Strength: Weighted Pull up Three attempts each time increasing weight, attempt to achieve one rep max. Conditioning: AFAP 71 Squats 71 Romanian Deadlift 45/33 71 Push Press 45/33 71 Sit-Ups 71 Pull Ups 71 calorie Row  


67 views0 comments

Recent Posts

See All

WOD-3/31/20 and 5pm Zoom link.

WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG

WOD-3/30/21 and 5pm Zoom link

Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10

WOD-3/29/21 and 5 pm Zoom link.

Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM