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  • 22NOV
    0 Comments
    Boomerang

    Boomerang

    CrossFit Kids at 9:00am!   “Boomerang” With a Partner. 14 Alternating Intervals. In 90 Seconds complete: 5 Pull-ups 10 Push-ups 15 Air Squats AMRAP Power Cleans (135/95) in remaining time.   Score = Total Power Cleans. Each Partner will complete 7 Intervals with 90 Seconds of Rest.

  • 21NOV
    25 Comments
    Hollandaise

    Hollandaise

    Strength: Back Squat 6 Sets of 2 Reps (70%)   WOD: “Hollandaise” AMRAP 8 minutes 3-6-9-12-15… Power Snatch (95/65) Box Jump Overs (24/20) Continue as far as possible in 8 minutes. Score = Total Reps.   Extra: Not for Time 2 Rounds: 10 Reverse Burpees 20 Russian Twists

  • 20NOV
    16 Comments
    Honey

    Honey

    Strength: Kettlebell Snatch Practice Technique then Build to Heavy Set of 3 Reps each Arm.   WOD: “Honey” 1000m Row 50 Toes to Bar 30 Burpees   Extra: Work on a Weakness.    

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