CrossFit Workout of the Day
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WOD 09.07.21

Strength:

Shoulder press, 5-5-5-5-5

WOD:

AMRAP in fourteen minutes:

7 toes to bar

7 Push-ups

7 Box jumps , 30/24 inches

Post loads and rounds to beyond the whiteboard.

Happy Labor Day!

Classes at 8am, 10am and Noon!

WOD:

Hotshots 19

6 rounds for time of:

30 Air Squats

19 Power Cleans, 135/95 lbs

7 Strict Pull-ups

Run, 400 m

Post times to beyond the whiteboard.

 

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

WOD 09.05.21

Strength:

Supine, (palms up) grip bent over row, 8-8-8-8-8

WOD:

AMRAP in 15 minutes:

20, (10 each) Lateral medball throws, 20/14lbs, (body length with arms over head from wall)

20y Bear crawl, (L3 5y handstand walk)

10 Lateral hurdle jumps, 24/20inches, (pvc on box)

Post loads and times to beyond the whiteboard.