CrossFit WOD, March 28, 2021
3.28.2021Accessory WorkBand Walking 2x 10: steps forward steps backwards step sideways 2x 10: band pull aparts DB Curls DB French Press lateral raiseMetcon (Time)4 RFT [...]
3.28.2021Accessory WorkBand Walking 2x 10: steps forward steps backwards step sideways 2x 10: band pull aparts DB Curls DB French Press lateral raiseMetcon (Time)4 RFT [...]
3.27.2021Open 21.3 8-11am - gym opens at 7:45 for warm up 1 CF Class 9am YWL 10am Community BBQ event starts at 10:30 - ALL [...]
3.26.2021Tomorrow's schedule Open 21.3 8am-11am CrossFit Class 9 am BBQ will fire up at 10:30 All are welcome to the CFSR Community BBQMetcon (AMRAP - [...]
3.25.2021Back Squat (7x1 record heaviest)Metcon (Time)min 0-4 row/bike/ski 35/30 caloriesMetcon (Time)min 4-8 30 bar facing burpeesMetcon (Time)min 8-12 3 rft 10 Hang Power Cleans 75/55 [...]
3.24.2021Pull-ups (max rep)Push-ups (max reps)Metcon (AMRAP - Reps)15 min amrap 1 wall walk 1 rope climb 4 pistols 2 wall walk 2 rope climbs 8 [...]
3.23.2021This Saturday - Community BBQ!Push Press (7x1 record heaviest)Metcon (AMRAP - Rounds)16 min EMOM 1. 2 rounds: 5 DB thrusters 35/30 + 50/35 15 Double [...]
3.22.2021Snatch (7x1 record heaviest)Metcon (Time)5 RFT 15 Power Snatch 75/55 + 115/75 6 burpees over the bar
3.21.2021Front Squat (6x3 record heaviest)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
3.20.2021Open event is 7-10 Morning Nosh is 8-10 CrossFit classes are at 8 & 9 am - we will all be doing open workout 21.2Crossfit [...]
3.19.2021open 21. is tomorrow 7-10 - morning NOSH 8-10. CF Classes 8 & 9 amMetcon (Time)For Time 50-40-30-20-10 Wall Balls 20/14 Sit Ups + V-ups [...]