CrossFit WOD, June 24, 2021

Thursday Warm-up Warm-up 4 Rounds 10 Russian KB Swing 5/5 Windmills 10 Bootstrappers Skill/Movement Handstand Push-ups (1-1-1-1-1) 10 Min working on Handstand/Handstand Push Ups/Handstand Walks Workout Metcon (5 Rounds for reps) 5 Rounds 500/400m Row 10/8/6/4/2 Deadlift (decreasing reps, increasing weight per round) 5-10 Strict Handstand Push Ups (unbroken) ***rest 3 Min between rounds Today’s […]

CrossFit WOD, June 23, 2021

Wednesday A. CONDITIONING Metcon 1. ON A 10:00 RUNNING CLOCK… Play/Practice HS Walking Skill. (No Measure) GOAL: Exposure is the biggest key to hand walking. Simply…you must be getting upside down. If you are not great on your hands, you need to practice/play more. Learn how to bail, fall safely, and also drill HS skills […]

CrossFit WOD, June 22, 2021

Tuesday A. CONDITIONING Metcon (Time) 2 ROUNDS FOR TIME 30/25 Cal Bike 30 Front Squats (155/105) 30 HR Push-Ups (Score is Time) GOAL: Oh boy. Deceptive workout. You DO have to pace this workout. Very different from yesterday although we almost never see the words "2 Rounds For Time." The Bike into FS combo is […]


Crossfit Restoration – Cassie 3 rounds of: 15 box jumps 15 wall balls 15 front rack squats 15 rows 1 min plank 3 rounds of: 12 incline push ups 12 step ups 12 clean and press 12 plank pull throughs 30s bicycle crunches