WOD 06.14.23
Warm Up: Running Drills Mini Band Walks Vaughn Strength: BSQ E3M 3@74% 3@81% 3+@84% “Forrest Gump” 20-2! Wall Balls V- ups Box…
Warm Up: Running Drills Mini Band Walks Vaughn Strength: BSQ E3M 3@74% 3@81% 3+@84% “Forrest Gump” 20-2! Wall Balls V- ups Box…
Warm Up: 50’ FR Walk (1KB)-R 7 KB Press -R -then left side 7/7 Split stance KB Row 7 Hollow Press downs…
Why Lisa: Lisa exudes what it means to be a Crossfitter. She understands and preaches how it’s a journey and longevity of…
Ninja Recognition: Lisa Ryan! Read More »
Warm Up: 30 Single Unders 5 ASQ 5 Narrow ASQ 5 Jump Squat 16 Swimmer Kicks 10 1-leg V ups 5 mins…
Warm Up: OTM-9 min 100m run 5 Burpee Tuck Jumps 10 1-leg V-Ups “King’s Speech” 800m Run 75 Wall Balls 50 Cal…
Warm Up: :60/:60 Barbell Hamstring Flossing Old man 5 Good Morning 7/7 Split Squats 10 ASQ 10 Hollow Rocks 5mins Strength: DL…
Warm Up: :15 Push Ups+Shoulder Taps :15 ASQ :15 Banded Bent over row :15 Banded Ys X4 :15 Plank :15 Swimmer kicks…
Warm Up: Mini Band Walks (25’/25’) 5 Tempo Goblet SQT 4 Cossack Squats 4/4 Split Squats 10 Bicycles 6mins Strength: BSQ E3M…
Warm Up: 7/7 KB Press (M) 25’ Bottoms up 90° walk-R (L) 25’ Bottoms up 90° walk-L (L) 7/7 Split stance KB…
Warm Up: Vaughan Warm Up 10 Cyclist Sqts 6 Down dog Toe Touches 8 MT Climber 5 DL 5mins Strength: FSQ E3M…