CrossFit WOD, June 21, 2024

CrossFit – Fri, Jun 21Warm up – Friday (AMRAP – Reps)8 min AMRAP50m Jog5 Up-Downs5 Downward Dog to Upward DogShoulder Press (6 sets of 3 Shoulder Press (80-85%) -Complete a set every 2:00-)Metcon – Friday (AMRAP – Reps)19:00 AMRAPRun 400...

CrossFit WOD, June 20, 2024

CrossFit – Thu, Jun 20Warm up – Thursday (AMRAP – Reps)8:00 AMRAP45-second Row (build in pace)5 Snatch grip Deadlifts (empty bar)4 High Hang Muscle Snatch (empty bar)3 Power Snatches (empty bar)8 Box Step UpsCFG24 Quarterfinals Workout 1 (Ages 16-54)...

CrossFit WOD, June 19, 2024

CrossFit – Wed, Jun 19Warm up – Wednesday (AMRAP – Reps)3:00 Row-into-7:00 AMRAP5 Hanging Knee Raises5 Hand Release Push Ups (knees)10 Dynamic Squat Stretches3 Tempo Front Squats (empty bar-build in weight)Front Squat (6 sets of 3 Front Squats...

CrossFit WOD, June 18, 2024

CrossFit – Tue, Jun 18Tuesday WARM up (AMRAP – Reps)8:00 AMRAP30-second Jump Rope5 Inch Worms30-second Air Bike10 Box Step UpsMetcon – Tuesday (AMRAP – Reps)5 sets:50 Double Unders15/12 cal Air Bike10 Box Jump Overs (30/24)-rest 1:1 between...

CrossFit WOD, June 14, 2024

CrossFit – Fri, Jun 14Warm up – Friday (AMRAP – Reps)Burgener Warm-up Snatch – 3-5 reps at each of the 5 exercises (listed below)Down and up – “SPEED THROUGH THE MIDDLE”Elbows high and outside – “BAR CLOSE”Muscle snatch – “STRONG...

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