CrossFit – Fri, Jul 26 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up Banded 7’s-into-3 Rds (1 PVC, 2 Empty Bar)30-seconds Jump Rope5 Inch Worms5 Snatch Deadlifts4 Muscle Snatch3 High Hang Power Snatch2 Power Snatch SWOD
CrossFit – Thu, Jul 25 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up 2:00 Machine-into-3 Rds10 Alternating V-Ups5 Dumbbell Hang Power Cleans (light)10 Walking Lunge steps WOD Metcon (Time) 5 sets20 V-Ups or GHD15 Dumbbell Hang
CrossFit – Wed, Jul 24 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up 2 sets10 Dynamic Squat Stretches 10 Cossack Squats-into-3 Rounds 30-second Row5 Burpees10 Calf Raises5 Back Squats (build across sets) SWOD Back Squat (1×1)
CrossFit – Tue, Jul 23 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up
CrossFit – Mon, Jul 22 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up 3:00 Air Bike-into-3 Rds10 Banded Good Mornings10 Alt Lunges10 Russian Kettlebell Swings (light)5 Deadlifts (empty bar-build across sets) SWOD Deadlift (1×1) 12:00 Running
CrossFit – Sun, Jul 21 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method WOD Metcon 1:00 on/:30 off x 7 Rounds (31:00)SkiRowBurpee Shuttle Run
CrossFit – Sat, Jul 20 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up Partner Warmup3:00 Bike (switch every :45, one rides the bike, the other does band stretching)-into-10:00 AMRAP30-second Single Unders10 Dynamic Squat Stretch5 Muscle Snatch
CrossFit – Fri, Jul 19 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up Band Warmup-into-8:00 AMRAP10 Alternating V-Ups10 Light Ring Rows10 Burpees30-second Ski (Or Row) WOD Metcon 5 Sets 3:00 AMRAP10 Strict Pull Ups15 Dumbbell Bench
CrossFit – Thu, Jul 18 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up Band Warmup-into-3 Rds10 Walking Lunge Steps10 Cossack Squats5 Med Ball Clean WOD Metcon (Time) 100ft Med Ball Lunge (20/14#)50 Med Ball Hang Squat
CrossFit – Wed, Jul 17 Please check to see that you have a valid payment method entered! Profile>Settings>Payment Method Warm-up Warm Up 2:00 Machine-into-3 Rds5 Snatch Deadlifts (empty bar)5 High Hang Muscle Snatch 5 Power Snatches100m Jog5 Cat/Cows (first and second round only) WOD Metcon
