Tagged as: med ball squat jumps

Athlete Spotlight: Agnes W.

We are so proud to feature Agnes for our Athlete Spotlight this month. Not only is she a great athlete, she always has a smile on her face. Her consistency and dedication to our program is evident in here improvements in-and-out of the CrossFit setting. Last Saturday she ran the Gobble Gobble 4-miler and did really well. Craziest thing of all… shes never run that long. Kudos to you Agnes!

Agnes W.

Hometown: Boguslawice, Poland
Age: 36

When and how were you introduced to Crossfit? October, 2011. My friend suggested CrossFit as effective and fast way to get in shape after my ACL replacement.

Favorite WOD/Lift: Deadlifts

I have always wanted to: live in Florence, Italy for a year

One word people use to describe me: down-to-earth

Outside of the gym I like to: spend time with my family & friends

Something nobody knows about me or would be surprised to know about me: I did a week long survival camp in the woods when I was 18 years old.

Favorite physical activity outside of Crossfit: Yoga and Skiing

Favorite place to eat in Naples: Jane’s Cafe On 3rd

Song that gets me pumped for a workout: Adele- Rolling In The Deep

Proudest Accomplishment: Group of lifetime friends I made over the years


Monday’s Workout

Skill: Squat
Skill: 5 sets of max HSPU strict. Rest as needed
Conditioning:
12 minutes of work:
1-1-1-2-2-2…

-Med Ball Squat Jumps
-Pushups (hand release)
-Box Jumps

Tuesday’s Workout

5 Rounds of:
100m row (or 100m Run)- first 8 athletes who show up get to Row (See you early!)
7- Push Jerk (#165/#105)

-REST

5 rounds of:
5-Front squat (185/135)
100m Run

(10 min cap on each couplet)