CrossFit WOD, July 17, 2022
7.17.2022Metcon (Time)4 RFT 20 Toes To Bar 20 Burpees 20 KB Swings 53/35 (rx+ 70/53) 1 min rest after each round) MobilityFoam Roll, Banded Hip, [...]
7.17.2022Metcon (Time)4 RFT 20 Toes To Bar 20 Burpees 20 KB Swings 53/35 (rx+ 70/53) 1 min rest after each round) MobilityFoam Roll, Banded Hip, [...]
7.16.20228 & 9am Classes today 10am Bar Muscle Up Clinic Strength4x6 Single Arm DB Press Single Arm DB Push JerkMetcon (Time)3 RFT Hill 600 M [...]
7.15.2022Saturday - Adv. class is canceled this week. Bar Muscle Up Clinic 10am - you must be signed up.Hotshots 19 (Time)6 Rounds for time of: [...]
7.14.2022Adv Class is canceled for this week. Make sure you're signed up for the Mar MU Clinic, space is limitedBack Squat (4x6 60%)Metcon (AMRAP - [...]
7.13.2022400m Run (Time)Max Effort 400m Run3 times 2 minute restSpeed3x 200 M Run 1 minute rest 3x100 m run 1 minute restMetcon (Time)min 0-4 500 [...]
7.12.2022Skill Work8 min EMOM 50% 1RM Snatch 1 Muscle Snatch 1 Snatch Balance 1 Hang Snatch 1 Full SnatchSnatch (4x6 60% 1rm)Metcon (Time)4 RFT 400 [...]
7.11.2022Saturday Bar Muscle Up Clinic - 10am. Note Advanced Class is canceled for that day.Skill WorkMax Strict Pull Ups then scale to 4x15 strict pull [...]
7.10.2022Metcon (Time)Team Linda - teams of 4 10-9-8-7-6-5-4-3-2-1 1. Deadlift 205/140 (rx+ 275/185) 2. Bench 135/95 (rx+ 185/125) 3. Clean 95/65 (rx+ 140/100) 4. Spot [...]
7.9.2022Front Squat (5@40%, 5@50%, 5@60%, 2 sec down 2 sec hold)Overhead Squat (5@40%, 5@50%, 5@60%, 2 sec down 4 sec hold)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes [...]
7.8.2022Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - [...]