Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Friday, April 3, 2015

"The Stations of the Cross"

*Part A of this WOD (minus the Burpee penalty) is done by many CrossFit boxes around the world during the Easter season.  It is a particularly difficult WOD to complete as prescribed.  Designed to represent the 14 Stations of the Cross, as well as the three times Jesus fell, I hope that this workout will serve as a tiny reminder to each of us of the true meaning of Easter.

70 Minutes to Complete Parts A & B:

A) "The Stations of the Cross" (aka "The Jesus WOD")
14 Rounds For Time -
*The barbell (95/65) may not be put down throughout the entire workout, except for after rounds 3, 7, and 9 when the Turkish Get-Ups must be completed.

10 Deadlift (95/65)
10 Squat Clean (95/65)
10 Push Press (95/65)
10 ea. Back Rack Lunge in place (95/65)(modified from original WOD’s 50’ of BR Walking Lunge)

*After Rounds 3, 7, & 9: put bar down for 7 Turkish Get-Up (53/35)

NOTE: 10 Bar-Facing Burpees as penalty for every unassigned drop of the bar (immediately)

~no rest~

AMRAP In Remaining Time -
3 Handstand Push-Up
7 Handstand Shoulder Tap (R & L = 1)
9 Burpee
14 Double-Under (sub: 14 Singles + 14 Tuck Jump)

SCORE = a) Time to Complete Stations of the Cross AND b) Total Rounds + Reps of Finisher

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