top of page
Search

Thursday, June 6, 2022

Congratulations to the rooster! Dave Long begins his quest to try to qualify for the CrossFit games. He’s number 21 in the world and he must try to finish in the top 10 over the next three days - share the love!!!

60-DAY CHALLENGE BEGINS Tuesday!!! Weekly prizes, ACCOUNTABILITY -

We

Skill

One round of the ab circle

4x6 Bent over Rows!!!


WOD

”Kandy”

Part ‘Randy (55/75) 75 Power Sna

and Part Karen (150 wall balls)

50 Power Snatches

75 Wall Balls

THIS IS IT: Blaster!! Hard and Fast, blasting the heart rate and then maintaining in the upper end!! Short sets and short breaks.




Recent Posts

See All

Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

bottom of page