But did you die? Cardio Death by 44’ *Can be Death by 20m Row if need be *We will set intervals for this so people don’t have to reset the screen every time Optional BuyOut “Midline”
CrossFit-190726
running
CrossFit-190723
Abs, Abs and more Abs! Cardio 21-15-9 For Time T2B Box Jump (24/20) 400m Run T2B = 1:30, 1min, :30; BoxJ = 1:30, 1min, :30; Run = 2:30 Optional BuyOut “Hollow Row”
CrossFit-190718
MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU =… Read more »
CrossFit-190625
Cardio 2 RFT .7mi AAB 500m Row 400m Run *2:30 each movement Optional BuyOut “Push Pull” ***Start with Big 4 Stretches***
CrossFit-190611
“bout to get that LSD in today! (also make sure you are well hydrated….drink water)! MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline… Read more »
Crossfit-190517
Choose your own adventure! Also Murph Prep. Cardio AMRAP 16 400m Run Pullup* *O1 = 5 + 5ea *O2 = 3 + 3ea *O3 = 2 + 2ea *Rx = pullup *Sx = anything else Optional BuyOut “Row ‘Em &… Read more »
CrossFit-190507
Guess what day it is?? It’s Eva Day! Be excited 🙂 Cardio “Eva” 5 RFT 800m Run 30 AmSw (32/24) 30 Pullups R = 5min, Sw = 1:30, PU = 1:30 Optional BuyOut “Show & Go”
CrossFit-190423
Bring your long socks and running shoes! MetCon/Cardio 800m Run Then, 3 Rounds 3 Rope Climb (15’) 12 DB HPCl & Jerk (50/35) Then, 800m Run *Pick C&J weight to go unbroken R = 5min, RC = 1:30, C&J =… Read more »
CrossFit-190417
Oh yay!! We are RUNNING! MetCon/Cardio “Helen” 3 RFT 400m Run 21 AmSw (24/16) 12 Pullup R = 2:30, Sw = 1:30, PU = 1min Optional BuyOut “Bring It On Up”
CrossFit WOD- 181030
Why Gracie? because she’s always game to try. MetCon 3 RFT 400m Run 8 RMU *repeat of 4/9/18 Optional Buy Out “Bodybuilding” 3x 12ea Bicep Curls (DB) Lying Tricep Extensions (DB) “There’s power in looking silly and… Read more »
Today's WOD
Programming for the Week
🚨Programming for Oct 14th through Oct 19th🚨
💥Monday💥
⚡️Deadlift
15 minutes
Build to a Heavy
3 Reps
⚡️“One Last Thing…”
For Time
21-15-9
Deadlift 225/155
Toes to Bar
Any Break on DL or TtB is 10 Air Squats
💥Tuesday💥
⚡️“Neon Lights”
50 sec on w/ 10 sec transition
1) Row/Bike/Sled/Run
2) Handstand Walk
3) Doubleunders
4) Russian KbS
70/53
x6
💥Wednesday💥
⚡️Push Jerk
15 minutes
Build to a tight
set of 5
⚡️“Jack Rabbit Slim”
10 min AMRAP
15 Box Jumps 24/20
12 Push Presses
115/75
9 Burpee over Bar
💥Thursday💥
⚡️“Invader Zim”
5 Rounds For Time
10 Front Squat
@ ~50-60%
200m run
20 Wallballs 20/14
30 Abmat Situps
💥Friday💥
⚡️CrossFit Games Open WOD 20.2
💥Saturday💥
⚡️“Against The Current”
In Partners
AMRAP 25
Buy-in
2k Row
Then
AMRAP
40 OH Squats 95/65
30 Box Jumps 30/24
20 HSPU
🦄REMINDER🦄
These are the BROWN levels only
—
Have a great week of getting freakin’ fit!
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