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WOD

Thursday 5/24

CrossFit: Gymnastics/Skills/Asymmetry A. “Tabata” Ring Support Holds and Ring Support Bottoms: 8×20 secs / 10 secs B. Ring Rows (False Grip)s 3×10 C. Beat Swings...
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Wednesday 5/23

CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball...
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Tuesday 5/22

The 6:45pm class completing the lunges in today’s workout! CrossFit:  2 person teams AMRAP 12 min: 20 GHD sit-ups 10 DB Overhead Walking Lunges (R...
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Monday 5/21

CrossFit: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps *use heaviest weight per set

Friday 5/18

CrossFit:  3 sets of: Back Squat x 4-6 reps (increasing each set between 50-60%) rest 45 seconds Ring Rows x 8-12 reps rest 45 seconds...
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Thursday 5/17

CrossFit: Every 90 sec for 18 minutes (3 sets of each): Station 1: Romanian Deadlift x 8 reps Station 2: Ab Wheel or Barbell Roll-Outs...
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Wednesday 5/16

CrossFit: In teams of 3, complete three rounds each of: Row 500m 20 DB Thrusters 10 Strict Pull-ups Longevity: 4 sets for max reps of...
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Tuesday 5/15

The 5:45pm class giving it their all on the assault bike tonight!   CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories...
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Monday 5/14

CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings...
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