May 25th, 2020 No Zoom today ( we are giving the coaches a day off too ). Today we are doing the CrossFit HQ mainsite workout… https://www.crossfit.com/heroes/ Remember today is about honoring the fallen that gave up their life for our freedom. All Are deserving of our thoughts and full efforts. Post your hero to […]
Memorial Day Hero WOD Read More »
May 22.20 For time 4 rounds run 400m 1 min out and 1 min back 21 -18-15-12 thrusters thrusters- use anything heavy , dbs , kbs or a heavy barbell. 135/95 but scale to something you can do in 3 sets maximum 830 zoom https://us02web.zoom.us/j/83829050640https://us02web.zoom.us/j/87648720300 12 zoom https://us02web.zoom.us/j/88380034031 1 pm kids https://us02web.zoom.us/j/89194678040
May 21 2020 emom 10 min corona complex add weight as much as possible without letting gonof bar through the complex. If you dont have equipment to add weight , try adding another rep to each. 4 instead of 3. 3 deadlifts 3 hang clean 3 front squay 3 push jerk 12 min abs3 rounds
May 20.20 20 min amrap 21 air squats 15 push ups 9 kbs 200m run 45 sec out and 45 sec back 830 zoom https://us02web.zoom.us/j/87648720300 12 zoom https://us02web.zoom.us/j/88380034031 1 pm kids https://us02web.zoom.us/j/89194678040
Wod 5.18.20 do as many reps As possible for one minute of each station. Rest 1 minute between rounds 3 rounds 1 min single arm front squat db / kb or 75# / 55# barbell 1 min sumo deadlift high pull db/ kb / 75/55 barbell 1 min box jump 1 min v ups 1
Fight gone bad – home style Read More »
WOD May 15 . 2020 5 Rounds 400m run 10 cleans DB / KB / barbell 135 / 85 10 shoulder to overhead db / kb / barbell 135 / 85 830 ZOOM https://us02web.zoom.us/j/87648720300 12 pm ZOOM https://us02web.zoom.us/j/88380034031 KIDS ZOOM 1 pm https://us02web.zoom.us/j/89194678040
orange crush triplet Read More »
WOD May 14 . 2020 100 dubs 80 air squats 60 situps 40 DB / KB row 20 / 20 or barbell row 75 / 55 20 thrusters kb / db 10 / 10 or barbell 75 / 55 40 DB / kb row 20 / 20 or barbell 75 / 55 60 situps 80
quarentine chipper 2 Read More »
WOD May 13 , 2020 10 rounds or 20 min cap 1 turkish get up right 1 turkish get up left 6 v – ups 8 deadlifts DB / kb / barbell 135 Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085 KIDS ZOOM 1 pm https://us02web.zoom.us/j/89194678040
WOD 5 . 12 . 20 6 x 3 min Rounds Run 400m beginning of each round Max reps Round 1 – dubs Round 2 – push press 115 / 75 or KB / DB Right arm Round 3 – burpees Round 4 – dubs Round 5 – push press 115 / 75 or KB
WOD 5 . 11 . 20 AMRAP 15 DB / KB / snatch 10 Right , 15 reps babell 95 / 65 DB / KB / 10 left 15 push ups 15 airsquats Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
Support your local box WOD 1.2 Read More »
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