CrossFit WOD, September 13, 2021
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 [...]
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 [...]
9.12.2021Happy Grandparents Day!Warm-up3x 100 M run 50 ft soldier kick 50 ft bear crawlDeadlift (4x4 75%)Metcon (AMRAP - Rounds and Reps)8 min amrap Row 10/8 [...]
9.11.20219:00am class will begin at 9:15 today Please join us for the Ribbon Cutting of the new space at 9am!Skill WorkRope ClimbsPatriot Wod (Time)4 RFT [...]
9.10.20219am tomorrow is the ribbon cutting and unveiling of the new space! 9am class will begin at 9:15 so all can attend!Metcon (AMRAP - Rounds)30 [...]
9.9.2021Warm-up200 m Row or Run Couch Stretch 30 Sec each side 10 red band Pass thru, OHS, GM, Single Arm shoulder press Empty Bar Clean [...]
9.8.2021Warm-up400 M run 50 ft bear crawl, soldier kick 10 PVC pass thru, OHS, Round the world Empty bar - 10 push pressPush Press (4x4 [...]
9.7.2021Warm-up2xs 200 M run soldier kick, samson stretch 10 empty bar good morning, ohs, front squat - front rack mobilityFront Squat (4x4 75% )Metcon (AMRAP [...]
9.6.20211 class 9:30amHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunMetcon (Time)Scaled Hot Shots [...]
9.5.20211 class today 9:30amMobility15-20 minutes with coach Foam Roll Lacrosse Ball Banded StretchMetcon (AMRAP - Rounds and Reps)12 min amrap 12 Alt Dumbbell Snatch 35/20 [...]
9.4.20211 class today 9amWarm-up200 m run 10 pvc - pass thru, OHS, GM, Leg kick Tabata Wall Balls Accessory WorkTabata Each Hammer Curls Red Band [...]