top of page
Search

Wednesday, July 10, 2024

cfelation

ATTN: there will not be a 545 and 7 o’clock class Wednesday evening, my apologies if anyone was going to show up!!!


Warm up

3 Rds

:20 JJ’s

:20 T’s

:20 Pogos

:20 push ups

:20 Monkey Jumps

Then,

:1:00 Lynges in all Directions

1min Bike

1 min Row

1 min ski

1 min LRun 1 lap

Anytime during this warm up do 25 GHD’s


Skill

Abstractor

PVC shoulder  to OH PROGRESSION

strict Shoulder Presses 4x6’s@70%1RM

WHITE Board debriefing


WID

4 Rounds of-

12 Shoulder to OH (75/115)

12 KB Swings

12 TTB

24 Double Unders

Then,

24 Back Squats




)

Recent Posts

See All

Friday, V-Day, 2/14/25

Happy Bday KB!!! Warm up Choice 8 mins Then, 3 mins cardio 10 push aways PVC WOD 3 Rounds of 2 mins/:90 secs/1 min/:30secs Push Presses...

Thursday, Feb. 13, 2025

Warm up Bar hang-1min Lunges 1 min cardio 3 mins Jump rope practice 2 mint Pvc Snatch Pro 8,6,3,2,3 WOD 15-12-9-6-3 Wall Balls Ring Push...

Wed. 2/26

O 5:30 am class is cancelled due to inclement weather. Surprise out in the morning because I have not a clue!!! 7am class ion!!!

Comments


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page