SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Set up for 911 TributeMetconMetcon (Time)The 9/11 Tribute WOD FOR TIME: PARTNER or SINGLE 2001m Row or 2001m Run (1.25…
coachSeptember 9, 2022
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated grip hang from bar…
coachSeptember 8, 2022
ThursdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, calves ,lower back ) "Tabata " Core Alternate 8 Sets of : :20 Bicycle sit…
coachSeptember 7, 2022
WednesdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, hips, shoulders ) 4 sets: :20 air squats :10 standing knees 2 elbows :30 rest…
coachSeptember 6, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 KB Tea cups side bends :10 Rest :20 KB Bootstrappers 2…
coachSeptember 5, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Down dog to Up dog…
coachSeptember 4, 2022
SaturdayWarm-upWarm-upRun/Bike/Row 4:00 General Stretching Barbell Warmup (3rnds) - 5 Romanian Deadlifts - 5 Hang Power Cleans - 5 Elbow Punches - 5 Front Squats - 5 Strict Presses - 5…
coachSeptember 2, 2022