Friday 5.5.17 WOD
Mobility Shoulder Jobe WOD “Strict Press Biathlon” 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds for max reps unbroken Bench Press (135,95,95,65) Ring Rows at parallel WOD NOTES
Thursday 5.4.17 WOD
Mobility Neck and Shoulders WOD “Kettlebell Glory” 3min AMRAP 25 KB Swings (55,45,45,35) 25 Sit Ups AMRAP 1-arm Hang KB Snatches –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAPf 1-arm Hang KB Clean and Jerks –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP of KB Goblet Squats **Rest 5 […]
Protected: Thursday 5.4.17 WOD NOTES
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Wednesday 5.3.17 Box Brief
Bring A Friend Day! Are your friends and family constantly asking you about your MAGICAL FITNESS ROUTINE? Show them what its like to be the fittest person in any room and invite them to CrossFit to become the strongest versions of themselves. BRING A FRIEND DAY IS WEDNESDAY 5.3.17 IF THEY SIGN UP WE WILL […]
Wednesday 5.3.17 WOD
Bring a Friend Day! Mobility 6min Couch stretch, rotating every 60sec. **extra challenge, elevate front foot “Melody and Moonlight” In 40min complete: 40 Cal Row 40 Box Overs (24,20) 40 Deadlifts (135,95,115,75 40 Wallballs (20,14) 40 Ring Dips 40 Wallballs 40 Deadlifts 40 Box Overs 40 Cal Row $ Out Mobility with Coach WOD NOTES
Protected: Wednesday 5.3.17 WOD NOTES
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Your May CrossFit Newsletter is Ready!
Tuesday 5.2.17 WOD
Mobility Overhead Archetype WOD “Wanderer of the Wasteland” 4min AMRAP 18 Power Snatch (75,55,65,45) 18 Burpee Pull-ups Max Calorie Bike –4min Rest– 4min AMRAP 15 Power Snatch (95,65,75,55) 15 Burpee Pull-ups Max Calorie Bike –4min Rest– 4min AMRAP 12 Power Snatch (115,75,95,65) 12 Burpee Pull-ups Max Calorie Bike **Score total cals rowed $ Out 7min […]
Monday 5.1.17 Box Brief
Week of May 1 breakdown This week we chat about: • Weekly Workouts • May 2017 Athlete of the Month! • ABril 2017 Winner • 5.7.17 Athlete Appreciation Week Schedule • 5.13.17 CrossFit Prom & King and Queen • 5.26.17 5th Annual 24 Heroes in 24 Hours • 6 Week Recommit to Resolution nutrition and […]
Protected: Tuesday 5.2.17 WOD NOTES
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