September 2023

Thursday, September 28 2023

One Attempt Max Kettlebell Swings (American) 8min cap 40 / 32 / 28 / 24 / 16 / 12kgs *non-stop/unbroken**Athletes Chooses Load, can be different than WOD weight Team WOD“Helen with a Friend” by DB 3 Rounds For Time: (18min cap)Partner 1 – 400m Row or 1k Bike Same time Partner 2 – 400m Run **Switch each Round* P1&P2 – 21 Synchronized Kettlebell Swings P1&P2 – 12

Thursday, September 28 2023 Read More »

Wednesday, September 27 2023

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1240 Kettlebell Goblet Squats40 Chest to Bar Pull-ups MRX 40 Pull-ups40 Military Anchored Sit-Ups RX+GHD Sit-Ups 40 Hang Power Cleans40 Toes to Bar40 Push Press40 Double Unders40 WallBall Shots 20/14lbs

Wednesday, September 27 2023 Read More »

Sunday, September 24 2023

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 40 Sit-Ups (barbell anchored)50 Double-Unders Rest 3min between each round Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC Shoulder Stretches 2x30sec

Sunday, September 24 2023 Read More »


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