Warm up: Coaches choice
WOD: 4 Corners
30 Wall Ball (20/14lb)
Run to 1st corner of building and back
30 SDHP (95/65lb)
Run to 2nd corner of building and back
30 Over the Box Jumps (24/18″)
Run to 3rd corner of building and back
30 Push Press (95/65lb)
Run to 4th corner of building and back (w/ammo cans)
Skill: 500m row (AQAP)
Post skill: potluck~
Warmup: Russian gymnast Day 2
WOD: Deadlift 5, 3, 3, 3, 1
AQAP post last Deadlift DU 200rep for time
Skill: Stretch!
whoppingcough
Cover your mouth with your elbow, or something other than your hands but cover your mouth when you cough~
postwodnutrition
Do you do anything particular post WOD for nutrition? How important is nutrition overall in your plan to achieve your goals?
Gym is open from 0830~1030 and 1630~1830. Come on in and bring a friend to try out CrossFit~
Warm up:5 stretches, death stretch, inchworm, stripper stretch, full body dynamic movement
WOD: 4×50m warm up run w/ 20 sec rest, at moderate effort, focus on efficient stride and form
Run 8×200 rest as long as needed
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Skill: joint mobility, rollers, stretch straps
CrossFit Kids WOD’s begins today! 5~12 yr olds 1630~1700, 10~17 yr olds 1700~1730
CFspotsykidsprogram
Warm up: Athletes choice 10 min
WOD: 21-15-9
SDHP 135/95#
box jump 36/24″
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Skill: P. clean 6 sets of 3 reps AHAP without warm up sets
exercisemoderateanger?
Warm up: Primal warm up: 20 pushups, 5~12 consecutive pullups, 50 squats, 10 pistols/leg, plank hold 45seconds, side hold plan 45 seconds
WOD: PushJerk 5, 5, 3, 3, 3, 1
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Skill: Deadlift 30 reps consecutive
darksideofvitaminwater
