WOD 6/11/19
WOD CROSSFIT.COM 190416 1000m Row 50 Strict Pull Ups 1000m Row 100 Push Ups 1000m Row 150 Air Squats --FT-- ...
WOD CROSSFIT.COM 190416 1000m Row 50 Strict Pull Ups 1000m Row 100 Push Ups 1000m Row 150 Air Squats --FT-- ...
I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...
STRENGTH FRONT SQUATS 3-3-3-3-3 Every 3 Minutes WOD 13 Minute AMRAP OF...
WOD "Ra-ce Nic"- Partners "Full Grace" 30 Squat Clean & Jerks (135/95) "Short Nicole"- 20 Minutes Max Set Strict Pull Ups 200m Run "Randy" 75 Power Snatches (75/55) --FT-- ...
STRENGTH Deadlifts 5-5-5-5-5 Every 3 Minutes WOD "Rump Pump"- OTM Min 1-4 : 50' Sandbag Carry (pick load) Min 5-8: 10 Dragon Flags Min 9-12: 10 Russian Kettlebell Swings + Goblet Squat (pick load) Min 13-16: 6/Side Kettlebell Romanian Deadlifts + Reverse Lunge ...
STRENGTH Every :15 x 16 2-4 Toes to Bar WOD "Switch Foot"- Partner WOD 25 Minute AMRAP of: P1: 10 Calorie AirBike 100' Sled Push (45/25)* P2: 400m Run *weight is in addition to the weight of the sled ...
STRENGTH Back Squats 5-5-5-5-5 Every 3 Minutes WOD "Quivering Quads" 21-15-9 Calorie Row Box Jumps (24/20) Squat Cleans (135/95) --FT-- ...
Claire Beckett! Why Claire? Claire is a prime example of what we hope for in members and athletes. She is super consistent in attendance and effort. Though she wants to take the world be storm and is a motivated person, Claire takes the proper steps to progress...
WOD "Noodles"* 12 Bench Press (135/95) 6 Dumbbell Snatch (75/50) 4 Rounds 50' Dumbbell Bear Crawl Drag (75/50) 50' Front Rack Lunge (75/50) 2 Rounds 12 Ski Erg Calories 6 Burpees 4 Rounds --FT-- *single dumbbells ...
STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD 12 Minute AMRAP of...