WOD
CrossFit WOD, August 13, 2020
200m run
10 DB Bicep Curls (50/35)
15 Push-ups
30 Abmat Sit-ups
DB Curls are 5/arm either done alternating or 5 on one are then 5 on the other. One DB needed.
CrossFit WOD, August 12, 2020
If you are tubing with us this Saturday August 15th………
IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.
Call 866-411-7238 (River and Earth Adventures)
When you call tell them you are with Jill Olinger.
It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.
9 Power Snatches (95/65)
12 Push Jerks (115/85)
15 Power Cleans (135/95)
AMRAP Overhead Squats (135/95)
10 Power Snatches (115/85)
20 OHS (115/85)
30 T2B
40 Single Arm DB Hang Clean and Jerks (50/35)
CrossFit WOD, August 11, 2020
IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.
Call 866-411-7238 (River and Earth Adventures) When you call tell them you are with Jill Olinger.
It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.
CrossFit WOD, August 10, 2020
CFA rafting trip is this Saturday
more details will be posted tomorrow
Set 2: 8 Reps @ 76%
Set 3: 6 Reps @ 79%
Set 4: 4 Reps @ 83%
Set 5: 2 Reps @ 88%
Every 2 minutes
From the ground
You can squat clean the 1st one
7 Bar MU
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
Adv RX as written
RX 115/75
CrossFit WOD, August 7, 2020
200m Run
21 Wallballs (20/14)
15 KBS (24/16kg)
9 C2B
CrossFit WOD, August 6, 2020
5 Barbell Bicep Curls (75/55)
8 Burpee Box Jumps or Step-ups
20 DB AbMat Sit-ups (50/35#)
CrossFit WOD, August 5, 2020
50 DU
2 Power Cleans
2 Front Squats
2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk
5 Devil’s Press (50’s/35’s)
24/18 Cal Row
5 DB Front Squat (50/35)
5 DB Push Jerk (50/35)
SUBS FOR ROW STILL RX
400m Run
20/14 Cal Bike
CrossFit WOD, August 4, 2020
12 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Ring Muscle-ups
Rest 2 Minutes
[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Bar Muscle-ups
Rest 1 Minute
[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Bar Muscle-ups
ADV RX as written
RX Rounds 1, 2, 3 C2B
Rounds 4, 5, 6 Pull-ups
800m Run
50/35 Cal Bike
40 T2B
200m SlamBall Run (60/40#)
40 SlamBall Box Step-ups (60/40) (24"/20")
50/35 Cal Bike
800m Run
SUBS FOR THE 800m Run THAT WILL ALSO BE RX
1,000m Row
800m Ski Erg
SUBS FOR THE BIKE THAT WILL ALSO BE RX
60/40 Cal Row
50/35 Cal Ski Erg
For those of you tubing If you want to follow each other lets meet in CFA parking lot at 9:30AM.