CrossFit WOD, January 21, 2020
1.21.2020Push Jerk (4x5 70-75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 8 hang power cleans 95/65 (rx+) 135/95 6 push jerk 4 front squat 12 [...]
CrossFit WOD, January 20, 2020
1.20.2020MetconMLK DREAM WOD (AMRAP - Rounds and Reps)15 Min Amrap 4 D eck squats 35/26 (+53/35) 39 R ussian KB Swings 4 E mom burpees [...]
CrossFit WOD, January 19, 2020
1.19.2020Accessory Work3 x 10 Cuban press Band lat pulls w/stick Band pull aparts Prone barbell press behind neck (laying face down) 3 x 50 Calf raise [...]
CrossFit WOD, January 18, 2020
1.17.2020WeightliftingBack Squat (3 x 8 at 65% 1RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 10 Power Snatch 75/55 (+95/65) 8 Overhead Squats 8 push [...]
CrossFit WOD, January 17, 2020
1.17.2020Metcon (AMRAP - Rounds)36 min emom 1,2,3,4,5,6 for 6 rounds 1. bike 10/8 calories (rx+) 12/10 2. 12 burpees (rx+) 15 3. Row 10/8 calories [...]
CrossFit WOD, January 16, 2020
1.16.2020Accessory WorkSeperate the Row and Bike with accessory work! You have an hour to complete everything. (Larger classes take turns rowning and biking as they [...]
CrossFit WOD, January 15, 2020
1.15.2019Deadlift (3x8 65%)Metcon (AMRAP - Rounds and Reps)9 min amrap 12 front rack lunge 75/55 (rx+) 115/75 10 hollow rocks 8 front squats 6 V-Ups
CrossFit WOD, January 14, 2020
1.14.2020Skill WorkJump Rope & Kettle Bell SkillsMetcon (AMRAP - Reps)4 min amrap, 4 min rest 1. 40 Double Unders, 200 m Run, Max KB Snatch [...]
CrossFit WOD, January 13, 2020
1.13.2020CFSR Holiday Party is this Saturday - please RSVPPush Jerk (3x8 65%)Metcon (AMRAP - Reps)Tabata: 1. Thrusters 45/35 1 min break 2. Jumping Squat 45/35 [...]
CrossFit WOD, January 12, 2020
1.12.2020Front Squat (7x1 record heaviest)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]