Partner WOD 5/1/2021 Partner WOD Metcon (Time) Partner WOD For Time: 200 Cal Assault Bike 10 X 30′ Bear Crawls…
CrossFit Programming 4/30/2021 Weightlifting Front Squat (20 min to heaviest 1 rep for the day) Metcon Rainbow Ball Slams (With…
CrossFit Programming 4/29/2021 Skill Work Handstand Hold (4 X 30 sec) Dead Hang (Time) 4 X 30 sec Metcon Metcon…
CrossFit Programming 4/28/21 Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# *18…
CrossFit Programming 4/27/21 Mobility Warm-up Banded Shoulder Distractions Warm-up Periformis Roller Smash Metcon 2k Row (Time) Max Effort 2k Row…
CrossFit Programming 4/26/21 Weightlifting Snatch Technique Complex (Weight) Snatch Complex Snatch Pull + Snatch + OHS 6 X 2 @…
CrossFit Programming 4/24/21 Partner WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: 400m Med Ball Run @ 20/14…
CrossFit Programming 4/23/21 Weightlifting Back Squat (Weight) 20 min to build to heaviest for the day KB 1/2 Kneeling Windmill…
CrossFit Programming 4/22/21 Mobility Warm-up Mobility Warm up Couch Stretch 30 sec each leg Hip Mobility See Video Knee Mobility…
CrossFit Programming 4/21/21 Weightlifting Pendlay Row (5 X 5 @ 65% Clean ) *To the ground each time. Pistols (Max…