by Conner Andrews | Oct 25, 2019 | WODs
Warm Up: 3 Rounds 200m Run 10 Glute Bridges 10 Cossack Squats 10 Hollow Rocks Coach Led Front Rack and Hip Mobility Skill: Front Squat and Pull Up Prep WOD: Partner AMRAP25 12 Front Squats (95/65) 9 Lateral Burpees Over Bar 6 Pull Ups Continuous 400m Run *sub 500m Row...
by Conner Andrews | Oct 24, 2019 | WODs
Week 3! We have a Repeat! 20.3 is 18.4 WOD: CrossFit Open Workout 20.3 For Time 21-15-9 Deadlifts (225/155) Handstand Push Ups Into 21-15-9 Deadlifts (315/225) 50′ Handstand Walk *9 min Time...
by Conner Andrews | Oct 23, 2019 | WODs
Warm Up: Dynamic Then Coach Led Mobility Skill: Midline Circuit 10 Pikes on Rower 12e KB Side Crunch 15 Straight Leg Sit Ups x 4 WOD: Partner! AMRAP20 200m Run (Together) 40 Burpees 200m Run 80 Russian KBS 200m Run 120 Air Squats *Run is always together,...
by Conner Andrews | Oct 22, 2019 | WODs
Warm Up: Coaches Choice! WOD: AMRAP25 13 Burpees 13 Sit Ups 13 DB Push Press 13 Cal Row 13 Russian KBS 12… 11… 10… *if you somehow make it through, yes start back at 13! You...
by Conner Andrews | Oct 22, 2019 | WODs
Warm Up: :40 Stations Plate Hops Alt Box Step Ups High Knees Lateral Box Step Ups Vertical Jumps Plank Hold Tuck Jumps *:20 Rest After Each Station Coach Led Full Body Mobility on Box WOD: For Time: 1000m Row 100 Double Unders 50 Box Jump Overs (24/20) 100 Double...