BENCH WAVE
Bench Press Wave 9 . 25 . 17A. 5 – 3 – 2 – 5 – 3 – 2 – 5 – 3 – 2 Use same weight for all 5s Use same weight for all 3s Use same weight for all 2s On the 2 minute B. For time “Annie-bell” 50 – 40 – […]
CAPTURE THE FLAG
WOD 9 . 21 . 17 ” Capture the Flag ” Run 800m 75 Dubs 30 Hang Snatch 95 / 65 75 Dubs Run 800m
MACHO NACHO
WOD 9 . 20 . 17 ” Macho Nacho ” 10 – 8 – 6 – 4 – 2 Deadlift 275 / 175 20 – 16 – 12 – 8 – 4 Toes to bar 40 – 32 – 24 – 16 – 8 Wall Balls
TUG BOAT
” Tug Boat ” 8 x 2 min Rounds Row 21 / 18 Calories Max HSPU Rest 2 minutes SCORE HSPU B. “Midline” L – Sit Accumulate 2 minutes 10 min Cap.
THE ADMIRAL
Yesterday, Lisa from ROLLAG came to let us try out some fancy foam rollers. Thank you ! She also expressed the value of foam rolling or Soft tissue release before working out. Your muscles have layers of fibers and those fibers need to be massaged, softened and excited before working out to get the most
PRESS WAVE
If you looked back at your last 100 meals, how many out of 100 would be considered Fuel or clean or nutritious? How many would be considered “cheat”. Hopefully the cheats are single digits and the clean are the rest if you want amazing results. Habits take time. To get started you must have a
BANGARANG
Happy Birthday to Coach , Chad. What an awesome way to celebrate Coach Chad’s Birthday by doing a WOD ( his favorite pastime ) in honor of him. He is so passionate about CrossFit , fitness and coaching – and it shows 100% to anyone that has ever met him. Chad is also going to
SPIDER MONKEY
End of the fitness challenge is september 26. Keep up the great work. I will put sign ups on the board for the dunk tomorrow afternoon. If you paid for the challenge, you already have your second dunk paid for. “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep
ANGELA 14
Angela is one of my favorite athletes I have ever had the privilege of coaching. Her and her sister, Mia , started coming to CrossTown as their PE class for school. She is very coachable. I always tell her, have the best form in the room , and she usually does. She pushes hard everyday
SNATCH PARTY
WOD 9 . 12 . 17 Snatch Party EMOM 4 min x 4 reps Snatch Rest 1 min EMOM 4 min x 3 reps Snatch Rest 1 min EMOM 4 min x 2 reps Snatch Rest 1 min EMOM 4 min x 1 rep Snatch Add load each emom , Score heaviest load B. Cash
