WOD

CrossFit – Sun, Oct 20 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. SUNDAY FUNDAY (Time) 4 RFT 25 Jumping Jacks 400 M Run

CrossFit – Sat, Oct 19 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. Saturday Community WOD (Time) 3 Rounds for Time w/ a Partner 800m Row 50 Wall Ball Shots 50 Slam Ball Burpees RX 20/14 Partner A works while

CrossFit – Fri, Oct 18 #STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund. Suggested Warm-Up Warm-Up MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack

CrossFit – Thu, Oct 17 Suggested Warm-Up Warm-Up 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLs 10 RKBS Workout – Performance FOR TIME (Time) 500/400m Row 50 Box Jumps (20) 40 Russian KB Swings (70/53) 1000/800m

CrossFit – Wed, Oct 16 Suggested Warm-Up Warm-Up 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press