Search

Friday Feb 8th WOD


Happy Birthday Sarah!! One is MEFs long time members! This was Athlete of the Month 5 years ago soon after Sarah started her CrossFit Journey!

Strength:12 min EMOM

1 power clean + 2 Hang Power Clean + 1 full Clean and Jerk

Minute 1 @ 60%,

Minute 2 @ 65%,

Minute 3 @ 70%,

Minute 4 @ 70% Minute 5 @ 75%,

Minute 6 @ 75%,

Minute 7 @ 80%, Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Minute 12 @ 95%

Conditioning: Sarah's Favorite Workout......ANNIE

50-40-30-20-10

DUBS

SIT UPS


23 views0 comments

Recent Posts

See All

Monday March 8th WOD

Warm up: 2 Rounds: 5 Dislocates 10 Banded Pull downs 10 Scap Retractions 10 Hollow Body Swings 10 Shoulder Taps 5 Swimmers Strength: Shoulder Press 3x10 @ 70 % DB FLY 3 x 10 Conditioning: 4 x 3 min AM

Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS