Workout of the Day
Workout of the Day
Happy Birthday Coach Ed!
WARM UP Plyos MOBILITY Coach’s Choice WOD 14 Min AMRAP 200m Run 5 Push Press 7 Hang Cleans 9 Deadlifts
Keeping Up the Teamwork!
WARM UP 200m Run 2 Rounds of Cindy ENDURANCE Teams of 3: Complete a 3k Row *Row no more than 250m at a Time WOD Teams of 3: Each Partner Completes 1 Min of ME
Double WOD Tuesday
WARM UP 3x :30 Drills Jumping Jacks Air Squats Lunges Push Ups Straight Leg Sit-ups 1:00 Stretch SKILL Death by Clean and Jerk (135/95) 10 Minute Cap WOD 7 Min EMOM 6 WBS (20/14) Rx+(30/20)
Everyone Loves Mondays!
ATTENTION!!! Athletes who want to complete Open WOD 14.4 again this afternoon will have to come in and complete the workout at 6:30pm. We cannot interfere with CrossFit Kids so that side of the gym
Open WOD 14.4 – Chipper!!!
WARM UP Coach’s Choice OPEN WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups OR… If You
Da Bear!
WARM UP Coach’s Choice MOBILITY Banded Hip Mobility Banded Shoulder Mobility WOD “Grizzly Bear” 5 Rounds For Time (25 Minute Cap) 7x [Clean + 2 FSQ + STO + 2 BSQ + STO]
