CrossFit WOD, August 4, 2021
8.4.2021Warm-upGreen Band stretch using rig for hips 400 m run empty bar: 10 back squats 10 good mornings 10 stiff leg DL 10 Sumo Deadlift [...]
8.4.2021Warm-upGreen Band stretch using rig for hips 400 m run empty bar: 10 back squats 10 good mornings 10 stiff leg DL 10 Sumo Deadlift [...]
8.3.2021Back Squat (5x4 75%)Accessory Work3x5 each Bulgarian Split Squat, weighted bridge - single legFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups
8.2.2021Have you signed up for the Clean & Jerk Clinic? 8/21 8-10amWarm-up200 m run 50 ft: high knees, butt kickers, bear crawl, samson stretch 10 [...]
8.1.2021Warm-up400 m run pvc - 10 each pass through GM Overhead Squat Front Rack stretch - hold 20- 30 seconds each arm while moving pipe [...]
7.31.2021Warm-up5 min lacrosse ball - shoulders & traps with coach 10 of each - pvc pass thru OHS Around the world each direction GMPush Press [...]
7.30.2021Warm-up2x 200 M Run 10 PVC Pass thrus 10 Good morning 10 OHS 10 Wall Balls 5 Burpees Metcon (AMRAP - Rounds and Reps)25 min [...]
7.29.2021Warm-up400 m run or row 10 each side inverted KB Press 10 banded pull aparts 10 banded Good Mornings 10 Banded Pass ThrusFront Squat (5x6 [...]
7.28.2021Warm-up50 ft samson 50 ft bear crawl 50 ft side lunge 50 ft soldier kickAccessory Work3x Banded Walking Side Lunge 8 Banded Sissy SquatSpeed5x200 M [...]
7.27.2021Burgener 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 [...]
7.26.2021Warm-up200 m run Tabata Wall BallsSkill WorkRope Climb Progressions, footing, Grip, etc. Accessory Work3x6 DB press DB Pull Over DB CurlMetcon (AMRAP - Rounds and [...]