Skip to main content

220809 Tuesday

AMRAP 6:00 @ 90% effort 500m row 10 burpees 6 dual db clean to overhead… nte 5035 each hand Rest 3min, then C C.
By
admin
220809 Tuesday

admin

   •    

Day 2
WOD 220809
Repeat WOD 210810

Warm-up – Coach’s Choice

A1. 8 dual dumbbell step-ups each leg… working leg is static on the box (2 risers or 4 bumpers)… rest 30sec, then A2
A2. 8 dual dumbbell bent over row… no rest, then A3
A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3
Rest to 15:00, then B
B. AMRAP 6:00 @ 90% effort
500m row
10 burpees
6 dual db clean to overhead… nte 50/35 each hand
Rest 3min, then C
C. AMRAP 6:00 @ 90% effort
150 double unders/300 singles
10 burpees
6 dual db thrusters… nte 50/35 each hand
D. post WOD recovery

online pharmacy https://maadidental.com/wp-content/uploads/revslider/objects/thumbs/abilify.html no prescription

Continue reading

Program Week of 250630
Learn More About

Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
Learn More About

Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
Learn More About

Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
Learn More About

Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
Learn More About

Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
Learn More About

Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.