crossfit
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Monday Open 8 am – 10 am Come in for Open Gym or last day of CrossFit Open!!! Tuesday Buy in – 2 rounds – 100 Skips / 10 Hollow Rocks / 10 Deadbugs / 10 Samson Lunges Mobility – Pick 2 pieces A) Romanian Deadlift – 4 x 8 @50 % of DL 1RM […]

WODs for the Week Nov 11th to 17th!!

Monday CrossFit Open 20.4 or Buy in – 2 Rounds – 50 Skips / 10 Goblet Squats (slow) / 10 Front to Back Press / 5 YTWAs Foam Roll Quads A) Strict Press – 4 x 4 @ 65-75% Metcon – For time 50-40-30-20-10 Cal Row Push Press (75/55) Tuesday Buy in – 2 Rounds […]

WODs for the week Nov 4th – 10th!!

Monday CrossFit Open 20.3 or Buy in – A) Back Squats – 2,3,2,3,2 Undulating between 65-75% Metcon – 9 Min AMRAP 10 SA DB Box Step Ups (24/20) (50/35) 12 Pull Ups Tuesday Buy in – 2 Rounds – 50 Skips / 20 Flutter Kicks / 10 Samson Lunges / 10 PVC Power Snatch / […]

WODs for the week Sept 28th to 3rd!!

Monday CrossFit Open 20.2 first time or repeat or Buy in – 2 rounds – 300m Row / 15 Russian KBS / 5 KB Snatch + 50ft OH carry (R/L) / 10 Cossack Squats Mobility – Hand in High Band A) Hang Power Snatch – 4 x 5 @50-70% Metcon – 12 min AMRAP SDHP […]

WODs for the week October 21st to 27th!!

Monday Thanks Giving – Open Gym 10 – 12 Tuesday Buy in – 2 rounds – 1 min Bike / 10 Ring Rows / 10 Goblet Squats / 10 Front to Back Press Mobility – Wall Shoulder Stretch and Foam Roll lower back A) Back Squat – 4 x 3 @ 65-69% B) Push Press […]

WODs for the week October 14th to 20th!!

Monday Buy in – 2 rounds – 200m Row / 10 Push Ups / 10 PVC High Hang Power Snatch / 5 YTWA’s A) Strict HSPU test – 1st max @ starting depth 2nd max @ finish depth B) Power Snatch – 3-3-2-2-1 Metcon – 3 RFT Devil Press x10 (40/30) Run 400m Tuesday Buy […]

WODs for the week October 7th to 13th!!