WOD CrossFit

June 4, 2019

06.05.19

Strength – LB Pull/UB Pull Alt Every 90 secs, 10 Sets Odd: 8 Deadlift Even: 8 Bent Over Rows Start at 40% and build Metcon LB […]
May 26, 2019

05.27.19

Reminder 8am and 9:30 classes only Monday 5/27/19Murph1 Mile Run100 Pullups200 Pushups300 Air Squats1 Mile Run**Advanced wear a 20# weight vest**Scale as needed
May 21, 2019

05.22.19

Strength – Skills Practice Spend 10 Mins on Gymnastics Skills Metcon – AMRAP 24 Partner A Does 1 RD Mary Partner B Does 1 RD Mary […]
May 20, 2019

05.21.19

Strength – Back Squat- Tempo 7 Sets of 1 *5 secs down, 3 secs hold *Heavy but controlled Metcon – 3 RFT 400M Run 40 KBS […]