CrossFit - Mon, Jul 21WhiteboardWarm-up2 min CardioSolider KicksSamsonInch WormSide Lunge30 Second Bar Hang10 Hanging Knee Raises5 Kip Swings5 T2BAccessory Work3x8 Snatch grip shoulder press5 Cuban [...]

CrossFit - Sun, Jul 20Warm-upSoldierSamson3 step 3 squat10 Banded Lunge split jerk POS each sideEMOM6 min EMOM2 Clean Deadlifts (stop @ power position)2 Squat Cleans2 [...]

CrossFit - Sat, Jul 19Warm-upcaricoahigh kneesbutt kickers200 M Run10 PVC Pass Thru10 OHS10 Around the world5 Inch WormBench Press (4@65% 3@75% 1@85% 3x1 95% - [...]

CrossFit - Fri, Jul 18Warm-up10: alt runers lunge10 alt scorpionpvc - shoulder pressthrusterknee raisedeadliftburpeehang power snatchscap pull upsbar: 5 eashoulder pressthrusterknee raisedeadliftburpeekb swingpull upBuild to [...]

CrossFit - Thu, Jul 17Warm-up2x10 Leg Swings10 Slant Board Air Squats5 each runners lunge reach5 Seated Dips20 Jump RopeSamson Ea. sideBack Squat (4@65% 3@75% 1@85% [...]

CrossFit - Wed, Jul 16Warm-upSoldierSamsonRunners Lunge3 step 3 squatside lungeinch worm200 M Run200 M rowBEGINNERS CLASSsame WODSkill WorkRowingScaling push upsTabata This! (5 Rounds for reps)Tabata [...]

CrossFit - Tue, Jul 15Warm-up2 min Row/bike/ski/run10 PVC Pass Thrupvc front rack stretch5 inch worms10 OHS10 Jumping Jacks--2x 5Shoulder pressPush PressPush JerkBox JumpsShoulder Press (4@65% [...]

CrossFit - Mon, Jul 14WhiteboardMonday FixWarm-up200 M runSoldier kickSamsonRunners LungeInch WormHip Circle - ActivationBEGINNERS CLASSSumo Deadlift High Pull technique No Rx weight for metconAccessory Work3x10 [...]

CrossFit - Sun, Jul 13Warm-up400 M RunHip Circle ActivationXo Sym:10 bear hug10 Pull Down10 ATYT10 RowMetcon (AMRAP - Reps)16 Min Amrap200 M Run1 min rest200 [...]

CrossFit - Sat, Jul 12Warm-up10 PVC Pass Thru10 OHSrunners lunge10 Push UpsBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle [...]