After Burner
WOD 11 . 30 . 17 A. Push Press 5 x 3 B. ” After Burner ” 5 Rounds 15 Calorie Row 15 Push Press 95 / 65 15 situps
WOD 11 . 30 . 17 A. Push Press 5 x 3 B. ” After Burner ” 5 Rounds 15 Calorie Row 15 Push Press 95 / 65 15 situps
Mia does CrossFit as her PE class for her home school. She is really talented and very brave when she lifts. She has good technique and I have to beg her to add weight when she lifts. Reluctantly , she adds weight and impresses us all when she applies perfect technique to a new PR.
Wod 11 . 28 . 17 A. Power Clean Party 4 min EMOM x 4 reps Power Clean Rest 1 min and add load 4 min EMOM x 3 reps Power Clean Rest 1 min and add load 4 min EMOM x 2 reps Power Clean Rest 1 min and add load 4 min EMOM
WOD 11 . 27 . 17 A. Back Squat Strength 10 – 5 – 3 – 1 -1 -1 – 3 – 5 – 10 On the 2 minute B. Cash Out 10 – 1 Chest to bar pull up 100m Run between each set. 12 min Cap
Back Squat Strength Read More »
Remember we are only having 830 and 10 am class tomorrow. WOD ” Black Friday ” AMRAP 30 Teams of 2 10 – 20 – 30 – 40 – 50 – ETC Row Calories burpees over rower Power Clean 135 / 85
Happy Thanksgiving and a very HAPPY Birthday to Kaila. If you have not had the pleasure of meeting Kaila yet , she is a very kind and talented new member at CrossTown. Executing great form, mobility and effort in her WOD she is really an inspiring athlete to coach and get to know. Sweet as
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Holiday Schedule – Thanksgiving – 1 class only – 830 AM ( should be packed , fun, get ready to earn your dinner ) Friday 830 am and 10 am Saturday – open gym 830 am – 1130 am WOD 11 . 22 . 17 ” Pechanga ” 7 x 2:00 Min Rounds Run 250
WOD 11 . 21 . 17 ” Build a Bear ” 15 min AMRAP 15 box jump over 24 / 20 15 snatches Snatch weight increases every round Round 1 : 75 / 55 Round 2 : 115 / 75 Round 3 : 135 / 85 Round 4 : 165 / 95 Round 5
WOD 11 . 17 . 17 ” Ethanol ” For time 21 – 18 – 15 – 9 Hang Power Clean 115 / 75 Burpees over the bar