WOD

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21
Sep

Thursday Septmeber 22nd

Thursday 9/22Warm UpAMRAP 7 Minutes150m Ski/Row15 Box Step Overs12 Burpees10 Hollow Rocks:10 ReviewHSPU REVIEWCreate a tripod with head and hands at the “bottom” of the...
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19
Sep

Tuesday September 20th

Tuesday 9/20Warm Up20 A-Frame Toe TouchesThen300m Row10 Power Position Snatch250m Row10 Hang Power Snatch200m Row10 Snatch (power or squat)100m Row10 OHS :25 WODAMRAP 24 Minutes500/450m...
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16
Sep

Saturday September 17th

8 am endurance, 9am crossfit and 9am adult weightlifting10:30 Friday Night Throwdown Practice Endurance-Teams of 3Doesnt matter what machine you start on. -10 Minutes on...
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15
Sep

Friday September 16th

Friday 9/16Warm Up2 Min SkiTHEN COACH LEAD REVIEW10 Empty Bar Strict Press (Squeezing quads, guts and butts, barbell stays close to body)10 Kip Swings (feet...
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14
Sep

Thursday September 15th

Warm UpAMRAP 6 Minutes30 Singles/Double Unders8 Light Weight BD Thrusters (STAND WITH SPEED)THEN Grab a Barbell for a COACH LEAD Review5 Clean Pull (power position)5...
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