CrossFit WOD, January 11, 2023
CrossFit - Wed, Jan 11Push Jerk (4x3 80-85%)Metcon (Time)Min 0-85 RFT5 Shoulder to Overhead 95/65 (rx+ 135/95)5 Power Clean20 Double UndersMetcon (Time)min 8-164 RFT10 KB [...]
CrossFit - Wed, Jan 11Push Jerk (4x3 80-85%)Metcon (Time)Min 0-85 RFT5 Shoulder to Overhead 95/65 (rx+ 135/95)5 Power Clean20 Double UndersMetcon (Time)min 8-164 RFT10 KB [...]
CrossFit - Tue, Jan 10Skill WorkKipping & Butterfly Pull UpsBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. [...]
CrossFit - Mon, Jan 9 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23Back Squat (4x3 80-85%)Metcon (Weight)min 0-53 Rounds (score is Load)Bear [...]
CrossFit - Sun, Jan 8 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23Push Press (5x3 75-80%)CrossFit Games Open 15.5 (Time)For Time: 27 [...]
CrossFit - Sat, Jan 7 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23MobilityFoam Roll, Band StretchesMetcon (Time)3 RFT400 M Run20 Pull Ups20 [...]
CrossFit - Fri, Jan 6 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23"Only 30 Minutes" (AMRAP - Reps)2xs Thru:5 Min Amrap3 Bar [...]
CrossFit - Thu, Jan 5 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23Skill WorkRope ClimbsPistols15 minutes on each skillMetcon (Time)5 Rounds for [...]
CrossFit - Wed, Jan 4 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23Deadlift (5x3 75-80%)Metcon (Time)For Time500 M Row50 Wall Balls 20/1430 [...]
CrossFit - Tue, Jan 3 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23Front Squat (5x3 75-80%)Metcon (AMRAP - Reps)5 Min Amrap7 Box [...]
CrossFit - Mon, Jan 2 CFSR's 75 Hard - get signed up TODAY! Challenge begins 1/9/23EMOM8 min C&J Emom1 Clean Pull1 Power Clean1 Hang Clean1 [...]