Search

Friday March 27th WOD

Updated: Mar 27

Reminder there is 6:30am, 9:30 and 4:30 for Friday!


DB WOD:

10 Rounds:

-3 Devil Presses (heaviest you have)

-20 Alternating Dumbbell Lunges OR DB Front Rack Squats (heaviest you have)


-20 DB OR KB Deadlifts heaviest you have


RX+: Wear a Weight Vest (20/14 lb)

*DB's at your sides on lunges



Bodyweight WOD:

15 Min AMRAP

4 Inchworms either with or without push up. Your choice

8 Sit Ups

12 Plank Jacks


*Inchworms

https://www.youtube.com/watch?v=uwB_lmF3_R0


Zoom Online Group CrossFit Schedule March 22nd-29th.

*6:30am Class Information

Monday, Tuesday, Wednesday, Friday

https://zoom.us/j/980344174

Meeting ID: 980 344 174

*9:30am Class Information

Monday - Friday

https://zoom.us/j/494882647

Meeting ID: 494 882 647

*Conditioning 12 NOON Class Information

Monday, Wednesday, Thursday

https://zoom.us/j/345268834

Meeting ID: 345 268 834

*4:30pm Class Information

Monday - Friday

https://zoom.us/j/460190706

Meeting ID: 460 190 706

*6:00pm Class Information

Monday, Tuesday, Wednesday, Thursday

https://zoom.us/j/867747384

Meeting ID: 867-747-384

*Saturday 10:00am Class information

https://zoom.us/j/232226745

Meeting ID: 232 226 745



130 views

Recent Posts

See All

Friday Sept 25th WOD

Strength: 9min EMOM: 1 Power Clean 2 Hang Power Cleans 1 Push Press Conditioning: 16 Min AMRAP Cash in: 200m Farmers Carry (50/35)(40/25) 9 t2b 26 Dubs 9 Push Press (135/85)(115/75) 26 Shoulder Taps C

Thursday Sept 24th WOD

Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS