WOD

CrossFit – Sat, Aug 24 Saturday Community WOD (Time) 4 Rounds For Time 500/400m Row 21 Abmat Sit Ups 15 Kettlebell Swings 53/35 9 Burpees Over Kettlebell *option for .7 mile Echo Bike

CrossFit – Fri, Aug 23 Warm-Up Warm-Up 2 ROUNDS :15 Legs + Torso Only Rowing :15 Arms + Torso Only Rowing :30 Full Stroke Rowing 5 Push Up to Down Dog 10 Alternating Piked Toe Taps 5/5 Moose Antlers 10 Bird Dogs Into… 1-2 ROUNDS 12/10 Cal Row 8 Strict Press 8 Bent Over Rows

CrossFit – Thu, Aug 22 Warm-Up Warm-Up 1-2 ROUNDS 100m Run 8 Good Mornings 8 Calf + Tib Raise 10 Alt. Lunges + Twist 10 Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders* 10 Tuck-Ups or V-Ups 8 Russian KB Swings 8 KB Goblet Alt. Lunges *Option to switch to Double Unders @ 3:00.

CrossFit – Wed, Aug 21 Warm-Up Warm-Up 400m Run Into… 1 ROUND 6 Push-Ups to Pike 8 Bootstrappers 10 Up-Downs Into… 1 ROUND 6 DB Strict Press 8 Air Squats 10 Burpees Into… 1 ROUND 6 Pike Push-Ups 8 Front Squats 10 Burpees over Bar Skill – All EMOM x 5 MINUTES* Choose a Pressing

CrossFit – Tue, Aug 20 Warm-Up Warm-Up 2 ROUNDS 10 Alt. Step-Ups :30 Farmer Hold 10 Ring Rows :30 Dead Hang into… 2 ROUNDS 10 Box Jumps 10 Alt. Farmer Step-Ups 5 Jumping Pull-Ups Negatives 5 Scap Pull-Ups → 3 Strict Pull-Ups Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 100m