CrossFit WOD, September 22, 2021
9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 [...]
9.22.2021Warm-upDynamic Bands Front Squat (5@75%, 5@80%, Max @ 85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 [...]
9.21.2021Warm-up20 calorie row pvc 10 each: pass thru, OHS, GM, leg kicks, round the worldAccessory Work10-9-8-7-6-5-4-3-2-1 Box Push Up Box Dips Tabata Hammer Curls 3x10 [...]
9.20.2021Warm-up400 M Run 5 inch worms 50 ft soldier kick, samson Stretch 10 Good Mornings, back Squat, stiff leg DLDeadlift (5@75%, 5@80%, Max @ 85%)Metcon [...]
9.19.2021Today is the In House Lift Off - there are No CF classes today.Clean (Weight)Deadlift (Weight)Snatch (Weight)Clean and Jerk (Weight)
9.18.20213rd Annual In House Lift off Followed by Community Day Potluck is tomorrow! 8amBack Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)5 min amrap [...]
9.17.2021Sunday - 3rd Annual In House LIft off - get signed up! No CF classes that day Community Potluck following eventMetcon (AMRAP - Reps)Teams of [...]
9.16.2021Get signed up for the in house lift off! Sunday 8pm, it's going to be a blast!!Mobility1 min each (or each side) band shoulder scorpion [...]
9.15.2021Warm-upCouch Stretch soldier kick samson stretch good morning leg kicks pigeon StretchHill 600 M for time (Time)hill 6003 x hill 600 M - start every [...]
9.14.2021In house Lift off is this SUNDAY 8am - followed by community pot luck. No CrossFit classes this day -we encourage everyone to participate or [...]
9.13.2021Warm-up200 m run 10 pvc: pass thru, OHS, GM, Leg Kicks empty bar - skill - snatch pull, snatch balance, high hang snatchSnatch (5x2 85-90%)Metcon [...]