CrossFit WOD, December 9, 2020
12.9.2020Deadlift (5,5,Max 85%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Russian KB Swings 53/35 (rx+) 70/53 Box Jumps 24/20" (rx+) 30/24" Ring Rows
12.9.2020Deadlift (5,5,Max 85%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Russian KB Swings 53/35 (rx+) 70/53 Box Jumps 24/20" (rx+) 30/24" Ring Rows
12.8.2020Skill WorkRope Climbs Double UndersMetcon (Time)min 0-7 4 Rounds for time 1 Rope Climb 20 Double UndersBaseline (Time)500 meter row 40 air squats 30 sit [...]
12.7.2020Business as Usual - Let's have a great week full of fitness!Metcon (Weight)Snatch Complex 6x Power Snatch Snatch Balance 2 Overhead Squats Record weight used [...]
12.6.2020Back Squat (3x10 75-80%)Metcon (AMRAP - Rounds and Reps)2 - 5 minute amrap with 3 minute break 5 T2B 5 Power Cleans 115/75 + 155/115 [...]
12.5.2020Shoulder Press (3x10 75-80%)10 Min Cindy (AMRAP - Rounds and Reps)10 Min Cindy 5 Pull Ups 10 Push Ups 15 Air SquatsBonus Abs100 med ball [...]
12.4.2020all gifts must be in today for the adopt a family! please attach tag. Thank you!Metcon (Time)Rise and Grind Partner Wod For time - 40 [...]
12.3.2020Please have all Adopt a Family gifts in by Friday. Please attach Tag. Thank you everyone for making this happen!Metcon (Weight)3xs - complex: 6 DB [...]
12.2.2020Deadlift (3x10 75-80%)Metcon (Weight)E2MOM (every 2 minutes) 10 thrusters 10 Burpees over the bar 10 SDLHP 6xs = 12 minutes total weight used is your [...]
12.1.2020please have Adopt a Family gifts in by Friday. They are delivered Saturday 8amAccessory Work3x10 Bulgarian split squat single leg glute bridge single leg RDL [...]
11.30.2020LAST DAY TO ENTER ROWING TIMES AND METERS Cruising into December like.....Front Squat (3x10 75-80%)Metcon (Time)6 RFT 6 power cleans 115/75 (rx+) 155/105 4 Front [...]