CrossFit WOD, May 8, 2019

05/08/2019Warm-up30/20/30 PVC PP/Squats/JJ Then 3 rounds: 5 Burpees 10 Mountain climbers 1x Down bear crawlMobilityMobility Banded ShoulderLoop the band securely on the rig. Place your elbow inside the bottom of the hanging portion and bring your hand around and grab...

CrossFit WOD, May 7, 2019

05/07/2018Warm-upAs a group on Coach’s call, 2 rounds 3-10 of each depending on the movement 1. Jump Shrug (no elbows, TALL!) 2. Jump Shrug with Elbows High and Outside 3. Muscle Snatch 4. Power Snatch small drop 5. Power Snatch to Parallel (feet should move to...

CrossFit WOD, May 6, 2019

05/06/2018Warm-up3 rounds Run 50-100m Rest :30 Then the next 10 minutes the coach will review and let athletes practice various handstand holds and HSPU progressions: -wall crawl hold -wall flip hold -HSPU with box assistance -HSPU with hight...

CrossFit WOD, May 5, 2019

05/05/2019Hero Day!Warm-upWarmup HighKnee/Scissor Arm Swing/OH Arm Swing5 Rounds High Knees Down and Back 10 Scissor Arm Swings 10 Overhead (kb) Arm SwingsMetconLevel 3 Standard WOD -Use this level if you are doing the Standard WOD as Prescribed. -All athletes in this...

CrossFit WOD, May 4, 2019

05/04/2019Metcon10am Team WOD! There is only one level during the team WOD but don’t worry, the coach will make sure you find a partner that will work best for you to team up with and like all the other daily WODs, will make sure the WOD is properly scaled for...
>