Monday 5/1

Wod

5 RFT 

50' dumbbell front rack lunge 50/35

12 chest to bar pull ups

12 dumbbell power clean 50/35

 

Friday 4/28

4 RFT 

15 box jumps 36/30

400m run

Courtesy of CrossFit.com

Box jumps are high today, get a height you are comfortable with and can stay moving!!

 

Thursday 4/27

Wod

Back squat 3 x 3 across

Back rack walking lunge 2 x 20 across

Deadlift 5 x 3 climbing

 

Wednesday 4/26

Wod

7 rounds

1 min on 10 sec off

Cal row

Target burpee

KBS 70/53

Score will be the least number of reps for each exercise

 

Tuesday 4/25

Age Group Online Qualifier WOD #3

This is one of the workouts the masters and teens who qualified for regionals had to complete this past weekend!

21-15-9

Shoulder to overhead 135/95

Chest to bar pull ups

 

Monday 4/24

Wod

Emom x 20

4 power clean

4 front squat

Pick your weight, do 4 touch n go power cleans immediately into 4 front squats

Congrats Mama C!!!

 

Friday 4/21

Wod 

4 RFT 

50 double unders

35 DB snatch 50/35

20 T2B