WOD for Tuesday, Sept 1:
METCON For Time: 1800/2000m Row 21 T2B 21 DB Push Press (35/50) 900/1000m Row 15 T2B 15 DB Push Press 400/500m Row 9 T2B 9 DB Push Press ”No. Really! You’ll be Fine!“ 😐
WOD for Monday, Aug 31:
PRIMARY STRENGTH Squat Clean & Jerk 8 sets of 1 working to 1 RM C&J Complete first 3 sets every 90 seconds Then take 1-2 minutes between sets METCON Open Workout 11.3 5 minute AMRAP Squat clean 110/165 (75/135) Jerk You’ve got this! - Monday 👊 💥
WOD for Saturday, Aug 22:
Regular class with Coach Justin at 0700 only! Join us for CFS COMMUNITY DAY! We will be doing two sessions (9am/10am) of SWOLE SISTER's Partner WOD! Then hang out and get to know your fellow CFS Athletes! Bring a friend to participate or to witness what CrossFit is all about! (If participating, Non-members must sign waiver.) Then join in a post WOD beverage! (Event will be held outside and social distancing will be encouraged.) Raffle fundraiser will be held with some cool p
WOD for Friday, Aug 28:
SECONDARY STRENGTH Overhead Squats (Modify to Back Squats) 6 x 1 Work to a 1 Rep Max for the day METCON 9 minute AMRAP 5 strict chin ups 7 Power Snatch 64/95# (55/75) 12 wall balls 14/20 Those Sandbag Get ups make overhead squats so ordinary...
WOD for Thursday, Aug 27:
STRENGTH Sandbag Get-up EMOM 10 minute EMOM Alternate sides every minute Increase load or use different object METCON 3 Rounds 400m run 12 box jumps 10 shoulder to overhead 75/115# (65/95#) No. Not That kind of Turkish Get up... 💁🏻
WOD for Wednesday, Aug 26:
NASTY GIRLS 3 rounds 50 air squats 7 muscle ups 10 hang power cleans 95/135# See? I’m not the only one who thinks this is Fun. 💁🏻 Check out tomorrow’s WOD video on SugarWOD! 😁
WOD for Tuesday, Aug 25:
PRIMARY STRENGTH Clean & Jerk 6 sets of 2 Squat Clean & Jerk start working sets at 80+% Build to a near 2 rep max Must complete both reps cleanly to increase weight, otherwise, deload for next 1-2 sets. METCON Tabata Assault Bike Complete 8 cycles of :20 on/:10 off (4 minutes) *Score is total calories. COACHES EVERYWHERE. 😊
WOD for Monday, Aug 24:
METCON For time: 120 Double unders 60 calorie row 30 knees time elbows 10 Strict HSPU Yup! Just. Like. That... See you there! 😁
WOD for Saturday, Aug 22:
MetCon 5 x 1 Round starting every 4th Minute 4 Shoulder to Overhead (105/155) 6 Ring Dips 12/16 Cal Bike *Time each round separately, score is slowest round of 5 sets.
WOD for Friday, Aug 21:
HARPER 23 Minute AMRAP 9 chest to bars 15 Power Cleans (95/135) 21 squats 400m run with a 25/45# plate
