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
CrossFit Class 7/7
“Hey, Take a Look at the Earthlings”OTM for 15MM1: 6 Lateral Lunges + 6 Reverse Lunges…weight optionalM2: 45 second plank holdM3: 6 Inch Worms Jog... Read More
CrossFit Class 7/6
“Draggin you through the Burnin Desert”OTM for 10MMinute 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining TimeMinute... Read More
CrossFit Class 7/3
1776 WODAMRAP in 4 Minutes10 Alt DB Snatch 50/35lbs or 10 BB Snatches 95/65lbs or 10 Vertical Jumps7 DB Squats (1 DB 50/35) or 10 BB Overhead... Read More
CrossFit Class 7/2
FIT IN WOD Warm UpTwo sets of:60 seconds of Jogging High Knees In Place30 second Static Goblet Squat Hold60 seconds of Alternating Lateral Lunges30 seconds... Read More
CrossFit Class 7/1
Deadlift 70/5×3, 75/3×3 “Al-Righty Then”8 Rounds For Time20/15 Cal Row10 Burpee Box Jump Overs 24/20*OT4M stop and run 200m
CrossFit Class 6/30
“Hi, I’m Looking for Ray Finkle”OTM for 15MM1 30s Nose to Wall HS HoldM2 8-10 Strict Pull UpM3 L Sit Hold 30s “And a Clean... Read More