by Kelly Atkinson | Feb 20, 2023 | WOD
A. Tuesday: Power Snatch complex Build OR work on better positioning (for 15 minutes) Hang high pull Floor high pull Power snatch B. E2MOM for 10 minutes 1 power snatch + 1 OHS @ 90% of the complex. Build if consistent Into 2 rounds...
by Kelly Atkinson | Feb 19, 2023 | WOD
Please note if you’re repeating the open workout the 6:30pm or open gym slots will be better for this. 7am will be open for the open workout with no endurance being on for one day only. Scores must be entered via the CF app today and I can verify scores. Kelly...
by Kelly Atkinson | Feb 15, 2023 | WOD
Every 8 minutes x 5 sets 20/16 sprinting cals 2 wall walks 20/16 sprinting cals 20 hollow rocks 6-10 strict pull ups Remaining time HSW PRACTICE
by Kelly Atkinson | Feb 14, 2023 | WOD
Partner workout Split 200 KBS- 50m shuttle with each transition 150 cals – 100m shuttle with each transition 100 KB lunges – 200m run with each transition Into wall ball cindy. 5 pull ups 10 wall balls 15 squats...
by Kelly Atkinson | Feb 13, 2023 | WOD
Warm up: 2/3 sets 12 Behind the neck press 12 OH Plate shrugs 2 minutes Double under practice A. You have 15 minutes on the clock to build to a heavy STOH complex 1 Strict press 4 Push press 8 Push jerks B. ANNIE 50-40-30-20-10 DUS Sit...
