Month: August 2019

CrossFit WOD, August 19, 2019

WOD for 8.19.19 Warm-up The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips So supermans instead of back extensions Workout Of The Day Metcon (Time) The Big Combo 15-12-9-6-3 •Cluster (Squat Clean to Thruster) @ 135/95 •Burpee Pull-Ups

CrossFit WOD, August 14, 2019

WOD for 8.14.19 Workout Of The Day Warm-up AMRAP x 12 25 Double Under or 50 Singles 10 V-Ups 20 MT Climbers Then drill the snatch via the brugener warm-up and get to the working weight Isabel (Time) For Time: 30 Snatches, 135# / 95# Warm-up

CrossFit WOD, August 9, 2019

WOD for 8.9.19 Workout Of The Day Metcon (Weight) 12 Minutes to find a max of : 3 Front Squats + 1 Push Jerk Metcon (Time) 5 Rounds For Time 10 Overhead Squats @ 135/95 lbs 10 Burpee Box Jump Overs @ 30/24"