Author: Kristy Park

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Air Squats 10 Strict Press 10 Jerk Balances Strength: Split Jerk Warm up to 80% of your 1RM C&J and maintain that for 4 sets of 3 reps. WOD: 3 Rounds For …

Wednesday WOD 1/10/18 Read more »

Warm Up: Tabata: Mountain Climbers KB Swings Behind the Neck Strict Press Snatch Balance WOD: CrossFit.com WOD 171230 12 min AMRAP: 1 Squat Snatch (155/105) 3 Clean and Jerks (155/105) 30 Double Unders (2:1 singles) Cash Out: Core Tabata: Weighted …

Tuesday WOD 1/9/18 Read more »

Warm Up: 2 Rounds: 10 Jumping Squats 10 Single Leg Deadlifts 10 Kip Swings 10 Good Mornings Strength: Deadlift 2-2-2-2-2 WOD: 3 Rounds For Time: 12 Front Rack Reverse Lunges (95/65) 3 Rope Climbs (modify to 15 pull ups)

Come join us for Andrew’s last WOD at CFR! It will be at the normal Saturday WOD time, 9AM. Warm Up: 2 Rounds: 10 Hip Swings (each direction, each leg) 10 KB Swings 10 Goblet Squats 10 Kip Swings WOD: …

Saturday WOD 1/6/18 Read more »

Warm Up: 2 Rounds: 40 Frankenstein Walk 10 Banded Side Steps (each direction) 10 Split Squats 10 Push Ups Strength: Back Squat 3-3-3-3-3 WOD: 3 Rounds For Time: 20 KB Swings (53/35) 10 Handstand Push Ups 100m Run

Warm Up: Tabata: Mountain Climbers Reveres Lunges DB Press Kip Swings WOD: 4 Rounds For Time: 100m Farmers Carry (53/35) 10 Pull Ups 25 Sit Ups

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Jumping Lunges 10 Bottoms Up KB Press 10 Med Ball Thrusters Strength: Push Press 3-3-3-3-3 WOD: 10 min AMRAP: 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar Facing Burpees

Warm Up: Tabata: Feet to Hands KB Swings Single Leg Deadlifts High Skips WOD: 5 min AMRAP: 30 Double Unders (2:1 singles) 10 Alternating Dumbbell Snatches (50/35) REST 2 min 5 min AMRAP: 30 Air Squats 10 Power Snatch (95/65) …

Tuesday WOD 1/2/18 Read more »

Warm Up: 2 Rounds: 10 Jumping Lunges 40ft High Skips 10 Push Ups 40ft Bear Crawl 10 Single Leg Deadlifts 40ft Butt Kickers 10 Goblet Squats WOD: For Time: 800m Run 50 Wall Balls (20/14) 25 Power Snatches (95/65) 15 …

Saturday WOD 12/30/17 Read more »

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Drop Squats 10 Bottoms Up KB Press 10 Single Leg Deadlifts Strength: Clean & Jerk 1-1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Shoulder to Overhead (135/95) Toes to Bar