by Kelly Atkinson | Nov 12, 2022 | WOD
Please join us at our 11am CrossFit Class for our remembrance WOD
by Kelly Atkinson | Nov 10, 2022 | WOD
A. Hang power clean prep work EMOM x4 rounds 1: 50 double unders 2: 14/12 calories 3: 12 down ups 4: 12 V Sit ups 5: 12 hang power cleans (40/30) 6: 12 DB squats (22.5/15)
by Kelly Atkinson | Nov 9, 2022 | WOD
10 minutes snatching mobility primer Lat stretches Hip openers PVC pipe prep A. Snatch balance Build to a heavy single for the day B. E2MOM (x8) : 2 hang squat snatches – starting weight = 70% of either 1rm snatch or...
by Kelly Atkinson | Nov 8, 2022 | WOD
AMRAP 5 rest 1 minute AMRAP 5 P1 completes 14 / 12 calories then P2 completes 12 pull ups Rest 1 minute – swap with your partner during this rest then repeat On minute 11 rest 1 minute into: 3 rounds (reps split) 40 wall balls 30...
by Kelly Atkinson | Nov 7, 2022 | WOD
Overhead mobility A. Push press 4 x 4 – Starting weight should be your 1rm strict press B. 3 x 8 strict press @ 75% of your strict press max – the aim should be +6 reps each time, 8 is the maximum! C. AMRAP 6 6 STOH (40/30) 6 front...
