CrossFit WOD, November 21, 2021
11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork [...]
11.21.2021Mobilitybanded stretching coaches choice 15 minutesMetcon (AMRAP - Reps)3 RFT 400 M Run max pull ups score = pull ups. Put time in notesSkill Workwork [...]
11.20.2021Accessory Work3x 10 glute ham raise partner or GHD 10 hip & back ext. 10 DB Side bend then max L Sit paralletes or rings [...]
11.19.2021Maxton (Time)13 RFT 8 Strict Pull Ups 26 Box Step Ups 24/20" 21 Burpees (RX+ Vest is available)
11.18.2021Tomorrow's the last day for Hat orders :)Warm-up2x 200 m run 10 wall balls 10 each pvc: pass thru, OHS, GM, ROund the world 3 [...]
11.17.2021Supplement clinic TONIGHT 5:30 pm!!Warm-up400 M Run or Row red band: 10 Pull aparts, OHS, Good Mornings, Single Arm shoulder press Empty Bar - 10 [...]
11.16.2021Did you pre order your CFSR Hat?Snatch (4x5 record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 20 DB Snatch 30/20 (rx+ 50/35) 6 [...]
11.15.2021Coach Rodel's Birthday Wod - a day late so MORE of you could get this one in!Metcon (Time)Coach Rodel's Birthday WOD 500 M Row Buy [...]
11.14.2021Clean (2x2 90-95%)Metcon (Time)3 RFT 20 Clean & Jerk 115/75 (rx+ 135/95) 20 Pull Ups
11.13.2021Deadlift (2x2 90-95%)Metcon (AMRAP - Rounds and Reps)10 min amrap 20 Air Squat 15 Push Ups 10 DB Overhead lunge 25/15 (rx+ 40/25) 5 Handstand [...]
11.12.2021Pull Up Clinic is TOMORROW! Are you signed up?Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of [...]