Monday, April 13, 2020

CONGRATULATIONS TO Betsy with the best score on WOD! $10 Wawa g-card comin at ya!

we have some great scores comin in for the competition!!! Remember, you can redo any of them All the way up to the end of the three weeks. Currently we have Michael Hughes leading the first work out and Allison Delliman leading the second workout. Keep up the awesome work!

Ab/Booty workout

4 Rounds of:

10 1-leg hip extensions (R)

10 curtsy Lunge (R)

10 1-leg hip extension (L)

10 Curtsy Lunge (L)

Then,

60 TTB. or. 60 Russian Twists


WOD

21-15-9

Squat Clean n Jerks (85/115) or dumbells (35/50)

L-Hang Pullups or Strict Pullups

Reverse Grip Bent over Rows










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Monday, March 1, 2021

Let’s get signed up for the CrossFit Open!!! Skill muscle up practice 10-12 mins wod avlittle mix- 10 Rds for time 3 Power Snatches (95/135$8 3 Burpees over the barb Dr. by then, 2 Rds of “Barbara Ann

Happy Birthday Mikey!! 2/28/99 age 22

WOD 2 9-min AMRAPS 10 reps on all!!! 9-min AMRAP#1 10 Power Cleans (75/115) 10 Push Jerks (75/115) 10 Bent Over Rows(75-115) 10 Dying Bugs 2 mins Rest (change lbs) 9-min AMRAP #2 10 Push ups 10 Push

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