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Blog2019-06-19T13:18:03-08:00

 YOUTH WEIGHTLIFTING

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 ups

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 (rx+) 12/10 4. 12 Deadlift 115/75 (rx+) 155/105 5. 25 [...]

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 become available) 3x8: Bulgarian split squat (each leg) Pendlay Rows [...]

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 35/26 (rx+) 53/35 2. 40 Double Unders, 200 M Run, [...]

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 1 min break 3. Bent Row 45/35 1 min break [...]

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