Day 4WOD 191226Morning Hours Only! warm-up – Coach’s Choice A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 5 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 13:00 on timer, then BB. AMRAP 5:00 @ 90% […]
Day 3191225 Happy Birthday cpj!!!Merry Christmas!!!
191225 Merry Christmas! Read More »
Day 2WOD 191224Morning Hours Only!Merry Christmas Eve! warm-up – Coach’s Choice A. "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2 power snatch,
Day 1WOD 191223 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 70% of 4RM + 12 wall balls(work @ 5:00, 7:30)A3. 2 x 1
Day 1WOD 191223 warm-up – Coach’s Choice A1. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls(work @ 0:00, 2:30)A2. 2 x 1 set every 2:30 of:3 unbroken power cleans @ 70% of 4RM + 12 wall balls(work @ 5:00, 7:30)A3. 2 x 1
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