Back Squat
3-3-3-3-3-3-3
Cash Out:
:03 Pause Back Squat
3 Sets of 5 Reps at 50% of 3 Rep
25 Air Squat immediately following Pause Squats
WOD 12.07.2019
4 Rounds
50 Wall Ball Push Press
40 Sit Ups
30 Plank Shoulder Taps
20 Russian Twists
10 Double Push Up Burpees
WOD 12.06.2019
7 Rounds
5 Power Snatches 135/95
10 Pull Ups
WOD 12.05.2019
13:00 AMRAP
Ascending Ladder by 10’s of unbroken Double Unders
10 Push Presses 135/95
*Push Presses after each set of Double Unders
WOD 12.04.2019
100m Medball Walking lunge
1:00 Handstand Hold
100m Medball Walking Lunge
50 Russian KB Swings
1:00 Handstand Hold
100m Medball Walking Lunge
50 Russian KB Swings
50 Medball Jumps Squats
1:00 Handstand Hold
WOD 12.03.2019
Every :60 for 15:00
1 3-position Squat Clean (High, Low, Floor)
increase weight each set, hands stay on the bar
WOD 12.02.2019
Every Min On the Minute for 14 Minutes:
Even Minutes:
10 Goblet Squats 53/35
10 Jingle Jangles
Odd Minutes:
10 Burpees
10 Jingle Jangles
Small Business Saturday WOD 11.30.2019
Small Business Saturday!!!
We have free Cycle Blitz Classes today: 8am, 9am, 10am and 11am.
Free CrossFit Classes: 8am and 10am
And a some special discounts
Bring in your family and friends and get them moving around!
Workout
6 Rounds
10 Sit Ups
20 Air Squats
-then-
4 Rounds
10 V Ups
20 KB Flip Squats
-then-
2 Rounds
10 Medball Sit Up Toss
20 Weighted Pistols
WOD 11.29.2019
10am Class Only!
“Lindsay’s Leftover Special”
Partner WOD
18:00 AMRAP
Athlete A: Top of Deadlift Hold
Athlete B:
10 Lateral Hops over Dumbell
10 Dumbbell Snatches 50/35
10 Single Arm Overhead DB Lunges
Happy Thanksgiving!
No Classes Today!
Friday 10am only!
Small Business Saturday! DEALS!
Free Cycle Blitz at 8, 9, 10 and 11am.