Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-
CrossFit WOD- 181029
Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going in with their “wins” and sticking with them.
Cardio
E3MOM x 6
30 sec AAB (90%)
20 sec AAB (60%)
10 sec AAB (100%)
Buy Out
“Row ‘Em & Rack ‘Em”
1-2 Rounds
20 Cal Row
30sec 2kb Front Rack Hold (Heavy)
100m Farmer Carry (Heavy)
“Even if your body doesn’t work the way it used to, the heart and the mind and the spirit are not diminished.” – Christopher Reeve
