Month: February 2019

2/28/29

THURSDAY CROSSFIT Strength: A1:Turkish Get ups 3×3 A2: Windmills 3×10 WOD: 3 Rounds for time 800M Run 20 Push Ups 30 Sit Ups Post: Work on double Unders BOOTCAMP Strength: A1:KB Rows 3×15 A2: Windmills 3×10 WOD: 3 Rounds for time 800M Run 20 Push Ups 30 Sit Ups Post: 3×100 Single Unders

2/27/19

WEDNESDAY CROSSFIT Strength: EMOM 5 min: 7 HSPU WOD: 20 Min AMRAP 400M Run 24 Box Jumps (24/20) 12 Thrusters (95/65) Post: Strict Pull Ups 4×5 BOOTCAMP WOD #1 (10 min AMRAP): 20 Calorie Row 30 Low ab Raises 30 Lunges WOD #2 (20 min AMRAP:) 400M Run 24 Box Jumps 12 KB Thrusters Post: …
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2/26/19

TUESDAY **I made a post earlier about the top scores and the girls remained the same, but David Mayo came in and got 267 for the top guys score tonite! Top Open 19.1 RX scores go to Tristan with 293 and Ragan 272 and for the men David Mayo 267! Great job this week guys …
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2/25/19

MONDAY CROSSFIT Strength:Snatch tech (12 minutes) WOD: 5 Rounds for time: 7 Snatches (95/65) 9 Hang Snatches 50 Double Unders Post: Planks 3x1minute BOOTCAMP Strength: A1: KB Rows 4×15 A2: Box Dips 4×20 A3:800 M Row WOD: 5 Rounds for time 10 KB Snatches each arm 20 KBS 150 Single Unders Post: Planks 3×1 Minute

2/23/19

SATURDAY Community WOD: 0-12min 1 mile run *Remaining time Max Wall Balls (haha…JK). Make that sit ups 🙂 12-24min 1 mile run *Remaining time Max Push Ups 24-36 min 1 mile Run *Remaining time Max OH Plate Lunges   **There is a modification for those that can not run a mile in under 12 minutes…no …
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