CrossFit WOD, March 30, 2022
3.30.2022Accessory Work3x 4 ATYW 8 Inverted KB Press 8 Zottman Curls 6 Sotts Press 8 Db RowMetcon (Time)4 RFT 400 m Run 20 Hand Release [...]
3.30.2022Accessory Work3x 4 ATYW 8 Inverted KB Press 8 Zottman Curls 6 Sotts Press 8 Db RowMetcon (Time)4 RFT 400 m Run 20 Hand Release [...]
3.29.2022Karen & 2 K Row - In House Throwdown! Saturday 8amPush Jerk (2x20 50-60%)Metcon (Time)8 RFT 6 Clean & jerk (power ok) 115/75 (rx+ 155/115) [...]
3.28.2022Get signed up for the Individual In house Throwdown 4/2 8amBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch [...]
3.27.2022800m Run (Time)Max Effort 800m Run2 minute rest1000m Row (Time)Max Effort 1000m Row2 min rest400m Run (Time)Max Effort 400m Run1 min rest500m Row (Time)Max Effort [...]
3.26.2022Deadlift (5@75%, 3@85%, max @ 95%)Metcon (Time)min 0-5 12-9-6 for Time DB Squat clean 30/20 (rx+ 50/35) Ring DipsMetcon (Time)min 5-10 20-15-10 for time Double [...]
3.25.2022Metcon (Time)For Time 35 min CAP Hill Mile 100 steps walking lunge 100 Meter farmers carry 50/35 (rx+ 70/53) 50 Jumping Squats 100 M Single [...]
3.24.2022Skill Workjump ropeAccessory Work3x 6 ea. ATG split squat 6 partner nordics 6 banded sissy 6 ea.single leg RDLMetcon (Time)5 RFT 50 Double Unders 10 [...]
3.23.2022Shoulder Press (5@75%, 3@85%, max @95%)Metcon (AMRAP - Rounds and Reps)8 min AMRAP 4 Power Snatch 75/55 (rx+ 115/75) 6 Box Jump 24/20" (rx+ 30/24")Mobilitymobility [...]
3.22.2022Metcon (Weight)Clean complex: Power clean & Squat Clean 3@65% 1RM 2@70% 3x1 @ 80%+ record heaviest weightMetcon (Time)6 RFT 3 Squat Cleans 95/65 (rx+ 135/95) [...]
3.21.2022Per request - a Birthday wod for Lisa D. & Ram!Front Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time: Buy in 420 M Run (start [...]