7.5.19

Jun 30, 2019 | W.O.D.

CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 400m Jog 20 KBS 20 Goblet SquatsMetcon (AMRAP – Rounds)18min Alternating EMOM Min 1 – 9 HR Deadlifts Min 2 – 6 Hang Squat Cleans Min 3 – 3 STOHCoach Tip* Same Weight for...

7.4.19

Jun 29, 2019 | W.O.D.

CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogThe Don (Time)For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66...

7.3.19

Jun 28, 2019 | W.O.D.

CrossFit – CrossFitView Public Whiteboard ()Warm-up (No Measure)Warm Up 3x 30 Dubs or 90 singles 10 Medball cleansMetcon (Weight)10min EMOM 3 Power Cleans Touch n GoCoach Tip* Build to a heavy 3 Rep over the 10 miniutesMetcon (AMRAP – Rounds and Reps)12min...

6.29.19

Jun 24, 2019 | W.O.D.

CrossFit – CrossFitCoaches ChoiceView Public Whiteboard

6.29.19

Jun 24, 2019 | W.O.D.

Boot Camp – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 500m Jog 20 KBS 20 Goblet Squats 60/30 x 3 Rounds(Switch every time) – Assault Bike – Battle Ropes – DBL KB Sumo DL – Single KB Suitcase Squat – Alt leg V ups...