by Conner Andrews | Nov 16, 2019 | WODs
Warm Up: Coaches Choice! WOD: 1000m Row Into 8 Rounds 10 DB Alt Lunges (5/5, DBs held Suitcase Style) 10 Push Ups 10 Sit Ups Into 1000m Row Core After Party: Max Effort Low Plank Rest 1 min Max Effort High...
by Conner Andrews | Nov 15, 2019 | WODs
Warm Up: :30 on :10 off PVC Dislocates PVC Goodmornings PVC Back Rack Lunges (in place) Lateral Jumps over PVC PVC Front Squats PVC Push Press Burpees X2 Skill: 4 Rounds 5-8 Chin Ups (:02 Descent) Into 10 Barbell Bent Over Rows (:02 pause at the top of each rep)...
by Conner Andrews | Nov 13, 2019 | WODs
As you all saw and heard, Todd Springer was recently inducted into the Harpoon Hall of Fame! Today we will perform is Benchmark Workout of the Day! A mix of all his favorite movements put together in classic CrossFit fashion. Todd will be at the 5:30am if you’d like...
by Conner Andrews | Nov 12, 2019 | WODs
Warm Up: Coaches Choice! WOD: Tabata! :20 on/:10 off x 8 Row Push Up Assault Bike Burpees 1 Min Rest after each station! Stay at station until all 8 rounds are completed Post WOD: 50 Banded Curls 50 Tricep Extensions w/ Band 50 Seated Banded Pull...
by Conner Andrews | Nov 12, 2019 | WODs
Warm Up: :30 on :10 off Jumping Jacks Push Up Down Dog Up Dog Hold SA DB Press (:30 each side)(light) HS Hold Ring Rows x2 Skill: Strict Press 1RM *Driver for cycle! WOD: “Nate” AMRAP20 2 Muscle Ups 4 Handstand Push UPS 8 KBS (70/53) *New Hero Benchmark for Harpoon....
