CrossFit WOD, March 20, 2022
3.20.2022Snatch (3@70%, 3@ 80%, max @ 90%)Metcon (AMRAP - Reps)30 sec on 30 sec rest 4xs thru 1,2,3,4,1,2,3,4 (etc) 1. Power Snatch 45/35 (rx+ 75/55) [...]
3.20.2022Snatch (3@70%, 3@ 80%, max @ 90%)Metcon (AMRAP - Reps)30 sec on 30 sec rest 4xs thru 1,2,3,4,1,2,3,4 (etc) 1. Power Snatch 45/35 (rx+ 75/55) [...]
3.19.2022Advanced Class starts today 10amSkill WorkHandstand skills - handstand walkingMetcon (AMRAP - Reps)3 min amrap 12 ft handstand walk (scaled bear crawl) 12/10 cal bike [...]
3.18.2022CFSR Family Night out is tomorrow 5pm - City Center CCasa & Fieldworks patio area! See you there!Metcon (Time)For time 45 min cap 6 rounds [...]
3.17.2022Don't forget to wear green...pinch, pinchMobilityshoulder & hipOverhead Squat (4x3 10 second pause at the bottom)Using a weight that you can Control for 10 second [...]
3.16.2022Sumo Deadlift (3x70%, 3x80%, max @ 90%)Metcon (Time)For Time - 15 min CAP 500 m row 40 Squats 30 Sit Ups 20 Push ups 20 [...]
3.15.2022Back Squat (3x70%, 3x80%, max @ 90%)Metcon (Time)4 RFT - 20 Min CAP 400 m Run 15 Toes to Bar 10 Pistols 5 HSPU
3.14.2022CFSR family night out this Satruday 5pm - City Center. Meet up at Ccasa and Fieldworks patio area!Warm-up400 M Run 50 ft bear crawl, 50 [...]
3.13.2022Skill WorkRope ClimbMetcon (Time)4 RFT 400 m Run 1 Rope Climb 5 HSPU 8 Burpee Box Jump 24/20"
3.12.20228&9 am - different workout than the openSkill WorkKB Skill workMetcon (AMRAP - Rounds and Reps)18 min amrap 12 KB Snatch 35/26 (rx+ 53/35) 12 [...]
3.11.2022Metcon (Time)Partner Wod 35 Min Cap 1 working 1 resting 4x200 M Run each 4x 200M run each 4x10 Cal Assault Bike each 4x10 Slam [...]