Monthly Archives: Aug 2019

CrossFit WOD, August 19, 2019

Monday, August 19th Brief Happy Birthday Joshlynn! Meet your coach Christa! Strength Rear foot elevated split squat (Weight) On the minute, for 12 minutes (6 sets): Min 1: 200/150-m row Min 2: 6 Rear...

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Monday, August 19th

Happy Birthday Joshlynn   Meet Your Coach Christa!   A) On the minute, for 12 minutes (6 sets):Min 1: 200/150-m rowMin 2: 6 Rear foot elevated split squats each side Push through your legs! Little double leg power + single leg strength and...

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CrossFit WOD, August 17, 2019

Saturday, August 17th Metcon Metcon (AMRAP – Reps) 30 Minute AMRAP IN TEAMS OF TWO: 200m Run 50 Push ups 200m Run 75 Toes to Bar 200m Run 100 Alternating Partner Wall Balls 200m Run 125 Box Jumps 200m Run 150 Double Unders 200m Run *AMRAP...

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Friday, August 16th

  A) Handstand Skill WorkOn the minute, for 12 minutes:5 sit-ups20-30 seconds of handstand practice Choose one of the following options: A) Box pike handstand walkB) Lateral wall shuffleC) Free handstand walking (or 3+ feet from a wall) B)...

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CrossFit WOD, August 15, 2019

Thursday, August 15th Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 1 Turkish Get Up per side 30 Single unders. (alternate drills) 20 V-ups Choose a weight that’s challenging for the TGU. Metcon (AMRAP – Reps)...

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Wednesday, August 14th

A) 15 minutes to build to a “heavy for today” SQUAT clean + jerk This is “heavy but feels good,” NOT “heaviest ever with sketchy footwork.” If you need to, drop some weight if things get sketchy, then work back up. B)  For time:30 squat clean +...

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CrossFit WOD, August 14, 2019

Wednesday, August 14th Weightlifting Clean and Jerk (Weight) 15 minutes to build to a "heavy for today" SQUAT clean + jerk This is "heavy but feels good," NOT "heaviest ever with sketchy footwork." If you need to...

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Tuesday, August 13th

Happy Birthday Tiffany! KanJam practice Friday at 6:30pm! A) In teams of two:For Time2,000-m 120 burpees over the rower 1,000-m row100 pull-ups500-m row80 DB Snatch 50/35 (40:00 time cap) Scale with standard burpees, jumping pull-ups, and 35/20...

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