WOD

CrossFit – Sun, Sep 29 Sunday Funday (Time) 3RFT Run 800M 50 Air Squats

CrossFit – Sat, Sep 28 Community WOD Saturday (Time) Join us in Old Town @ 0900 for a free workout and get your weekend kick started! 4 RFT (With a Partner) 400 M Run 50 Ground to Overhead (25/15) 50 Med Ball Squats (20/14) *Partners perform run together. G2O and Med Ball Squats can be

CrossFit – Fri, Sep 27 Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. https://www.crossfit.com/workout/2008/10/10#/comments

CrossFit – Thu, Sep 26 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Shoulder Taps 3/3 Groiner with a twist 10 Tuck-Ups 10 Air Squat 5 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Up/Downs10 DB Front Squats 6 Kipping Knee Raise Strength – All Back Squat (5×5*) *Build to a Heavy weight and stay at same

CrossFit – Wed, Sep 25 Suggested Warm-Up Warm-Up 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5