Motion is Lotion
WOD February 23rd , 2023 7 rounds for time. Run 100m15 wall ballsRun 100m15 situpsRun 100m15 Russian KBS Rest 1 min between rounds
WOD February 23rd , 2023 7 rounds for time. Run 100m15 wall ballsRun 100m15 situpsRun 100m15 Russian KBS Rest 1 min between rounds
WOD February 22nd , 2023 AMRAP 8 4 clean and jerk 185 / 125 8 Burpees over the bar rest 4 min AMRAP 8 8 clean and jerk 115 / 85 8 burpees over the bar
Big Dipper , little Dipper Read More »
February 21st , 2023 AMRAP 16 10 DB Thruster R arm 50 / 35 30 double unders 10 DB Thruster L arm 50 / 35 10 cal machine
February 20th, 2023 A. Deadlift 3 x 7 Across B. 5 x 3 Building C. Shuttle run relay 10 min amrap 1 – 2 – 3 – 4 – 5 – 6 – etc Shuttle run 10m 2 – 4 – 6 – 8 – 10 – etc Goblet squat KB 53 / 35
February 17th , 2023 EMOM 30 Minute 1 – 15 / 12 cal row Minute 2 – 15 Kettlebell swings Minute 3 – 12 burpees to target Minute 4 – 20 situps Minute 5 – 100m run
Thursday February 16th , 2023 A. Power clean and push jerk 3 x 5 3 x 3 3 x 1 B. 5 rounds 250m run 5 heavy clean and jerks ( 225 / 135 )
Wednesday February 15th , 2023 7 Rounds , rest 1 min after each round 50 double unders 25 pistols / lunges 10 pull ups
Tuesday February 14th , 2023 For time , with a partner 400m run , together 20 DB step overs 20 inch , 50 / 35 , share 20 Devil press , share 20 DB step over , share 100m each partner carry or Farmer carry 20 Db step over 20 devil press 20 db step
Valentines Day Massacre Read More »
Monday February 13th, 2023 AMRAP 20 5 snatch 135 / 85 10 toes to bar 15 wall ball 20/ 14
CrossFit Open Prep Read More »
Friday February 10th , 2023 AMRAP 5 7 thrusters 95 / 65 7 ctb pull ups rest 3 min AMRAP 5 7 thrusters 7 bar facing burpees rest 3 min AMRAP 5 7 ctb pull ups 7 bar facing burpees