CrossFit WOD, October 12, 2021
10.12.2021If you missed yesterdays benchmark, you have until the end of the week to complete it. Click Add Performance under your name and search metcon [...]
10.12.2021If you missed yesterdays benchmark, you have until the end of the week to complete it. Click Add Performance under your name and search metcon [...]
10.11.2021This will be the first in a series of Coach Designed Benchmark workouts. This WOD will be repeated in 3 months - you'll re-do it [...]
10.10.2021100 Meter Run (Time)100 Meter Run7 - 100 m runs - record fastestMetcon (AMRAP - Rounds and Reps)15 min amrap 30 Double Unders 15 Goblet [...]
10.9.2021Warm-upbanded leg stretch soldier kick, samson stretch empty bar good morning & 10 DeadliftDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)2xs through E2MOM (every [...]
10.8.2021Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Metcon (Time)SCALED Kelly 4 RFT 400 [...]
10.7.2021Skill WorkRing Muscle ups - progressions & technique Handstand push up progressionsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 [...]
10.6.2021Warm-up10 cal bike or row foam roll upper back, arm pit area, sides, glutes, IT bands Red band 10 - pull aparts, single arm press, [...]
10.5.2021Skill Work3x2 Jerk from Rack 75% C&J 3x2 Squat Clean 75% C&J 2 C&J 75% 2 C&J 80% 2 C&J 85% 1 C&J 90%Clean and [...]
10.4.2021Saturday 10/16 - CFSRs 13th anniversary party!Warm-up2xs Couch Stretch 200 M Run bear crawl, soldier kick, samson stretch, Side LungeBack Squat (5@75%, 3@85%, max @ [...]
10.3.2021Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]