W.O.D.

170803 Thursday 

Warm up: CrossFit Warmup x 3Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness/ Classic A.0:10-0:40 "Tin Man" For time Row 3000m   Rest 5 minutes [...]

170802 Wednesday 

0:00-0:10 Warm up: CF warm up x2, Seal/Crab tag gamePre-mobility: 10 Inch worms with 3 second pause in hamstring stretch  Health and Fitness 0:10-0:30 A.Three sets of: Push Press x [...]

170729 Saturday 

Kettlebell:  A. Every 3 min X 10 rounds  5 Snatch left 5 snatch right 10 Goblet Squats  10 KBS  Rig length Carry L hand Rig length carry R hand  *try [...]

170728 Friday 

Health and Fitness   A.0:10-0:25  Four sets of: BB RDL x 8-10 reps @ 2011, Rest 60s Russian Step up x 8 each leg, Rest 60s Plank x 60-90 seconds, Rest [...]

170727 Thursday

Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A.0:10-0:40 Three Sets: A1.Back Squat X 6-8 reps, rest 60s A2. [...]

170725 Tuesday

0:00-0:10Warm up: coach's choice Pre-Mobility: Banded hamstring flossing on rig x 60s on each side Health and Fitness:  A. 0:10-0:30 Three sets of: Bench Press x 6-8 reps @ 2011 [...]

170724 Monday 

  Warmup: 3min row, Then 2 sets: 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at [...]