CrossFit WOD, January 8, 2021
1.8.2021Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th [...]
1.8.2021Hansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th [...]
1.7.2021Shoulder Press (5-5- max 75%)Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata [...]
1.6.2021Front Squat (5-5- max 75%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean 95/65 (rx+) 115/75 Ring Rows
1.5.2021Skill WorkRing Muscle Ups - progressions and practiceMetcon (AMRAP - Rounds and Reps)15 min Amrap 20 wall balls 1 Ring Muscle Up (each round add [...]
1.4.2021Floor Press (5-5- max 75%)Metcon (AMRAP - Rounds)18 min E3MOM (every 3 minutes on the minute) 1. 2 rounds of Cindy 5 pull ups, 10 [...]
1.3.20211 class 9:30am with coach TimDeadlift (7x1 record heaviest)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups35# for women
1.2.20217 & 8 am with Coach JoshMetcon (Time)min 0-5 500 M row Metcon (Time)min 5-10 1 mile on the assault bikeMetcon (Time)min 10-15 12-9-6 Squat [...]
1.1.2021Happy New Year! 9:30 & 10:30 with coach Jess today!Metcon (Time)2 Rounds for Time "2021" 20 Power Snatch 45/35 (rx+) 75/55 21 Toes to Bar [...]
12.31.20205:30am 6:30am 9:30am 10:30am 4:30pm - class Back Squat (7x1 record heaviest)Metcon (AMRAP - Rounds and Reps)12 min amrap 18 KB Snatch 9 KB SDLHP [...]
12.30.2020Last Class of the day is 5:30pmSplit Jerk (7x1 record heaviest)Metcon (Time)For time 10-1, 9-1, 8-1, 7-1, 6-1, 5-1, 4-1, 3-1, 2-1, 1-1 Chest to [...]