-REST DAY- IF you missed a few days this week then hit this in home WOD Bottom to bottom Tabata squats but for the 10sec of rest you have to hold the bottom of the squat -20sec of squats (count the # each round) -10sec of holding the bottom of the squat for 8 rounds (4min total) your score is the lowest # of squats in a round …
WOD Complete 5 rounds of the Bear Complex rest between rounds 1 Bear Complex is 7 sets of the sequence: -Power Clean -Front Squat -Push Press -Back Squat -Push Press Then a little something fun at the end of class Class Sign In …
Deb hit a PR by 10#’s today -WOD- 5 Rounds of: 20 Box Jumps 24/18 10 Wall Balls 20/12 1 Rope Climb 20′ Class Sign In
Nice work today on the XS Benchmark workout! Everyone that did that workout last month got a PR today. Make sure you keep track of your time and we’ll hit that workout again in a little over a month. -WOD- Deadlift Heavy!!! As many rounds as possible in 10 minutes of: -11 Shuttle Runs -7 Deadlift @ 225/135#’s -5 Burpees Class Sign In …
-WOD- -XS CrossFit Benchmark- -500m Row -40 Air Squats -30 Sit Ups -20 Push Ups -10 Pull Ups -500m Row Class Sign In
-WOD- Jerk 5-5-3-3-1-1 2:30min AMRAP of: -3 KB Snatch each arm -6 SDHP -9 KB Swings Rest 30sec and repeat for a total of 3 rounds Class Sign In