CrossFit Class 7/19
Zeus3 rounds for time of:30 wall-ball shots 20/1430 sumo deadlift high pulls… 35/20lbs DB’s30 box jumps 20″30 push presses … 35/20’bs DBs30- Down Up Burpees30... Read More
CrossFit Class 7/18
1 Mile RunAt 10 Minutes on the clock “Death Smiles at us all”AMRAP in 10 Minutes50 Double Unders12 DB Lunges 70/50lbs10 DB Hang Snatches Alternating... Read More
CrossFit Class 7/17
“We are Nothing But Shadows and Dust”3 setsMax Burpees while holding BreathRest 1 minute in between “The Frost…Sometimes it Makes the Blade Stick”OT7M for 21M20... Read More
CrossFit Class 7/16
“Is Rome Worth One Good Man’s Life”OTM for 6MM1: Shuttle Run max reps 25 ftM2: Rest Immediately followed by “We Believed it Once”OTM for 6MM1:... Read More
CrossFit Class 7/15
Two sets of:60 second Run 200m60 second Plank walk ups45 seconds of Sampson Pulses per Leg45 seconds of Pigeon Pulses per Leg30 seconds of Right... Read More
CrossFit Class 7/14
Warm UpKendra Demo Warm Up3 sets easy400m jog60s Inverted toe touch and reach60s Squat hold60s Plank on hands “Are You Not Entertained”Kendra Demo WODFor Time400M... Read More
CrossFit Class 7/13
Warm UpMel and Kendra Demo the Warm Up Two sets of:60 second Run/Bike/Row6 Inchworms9 Russian Baby Makers12 Alternating Cossack Squats @ 2111 Tempo15 Alternating Hand Plank Shoulder... Read More
CrossFit Class 7/10
Warm Up 60 seconds of various jumping jacks 30 seconds of Cat Cows 30 seconds of Bird Dogs 30 seconds of Hydrant circles per side... Read More
CrossFit Class 7/9
We Will Not Vanish Without a Fight”4 Rounds For Time40/30 Cal Bike or 400m Run2 Rounds3 Devil Press 50/35s6 DB Bent Over Rows9 DB Thrusters... Read More
CrossFit Class 7/8
“We Will Not Go Quietly Into the Night”6 RoundsAgainst a 90 second Clock150 foot Shuttle Run20 Wall Balls 20/14 /1 arm DB ThrusterMax Hang Snatches... Read More