Aug 19 – Aug 25
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Aug 19 – Aug 25 Monday 08/19 “Hit & Run” 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50) Tuesday 08/20 Bench Press*Build to…
Read MoreAUG 12 – AUG 18
AUG 12 – AUG 18 Monday 08/12 SNATCH COMPLEX: Build to Heavy Complex: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch “ROCKET POWER” For Time: 21 Lateral Barbell Burpees…
Read MoreAug 5 – Aug 11
WODs for AUG 5 – AUG 11 Monday 08/05 Push Jerk*Heavy Set of 3“BEEF JERKY”AMRAP 12:21Kettlebell Swings (53/35)14 Kettlebell Reverse Lunges7 Push Jerks (165/115) Tuesday 08/06 “KELLY ROWLAND”For Time:50/35 Calorie…
Read MoreJuly 29 – Aug 4
Monday 07-29 “HOT SAUCE”AMRAP 3:21/15 Calorie Row21 Lateral Erg BurpeesMax Overhead Squats (75/55)Rest 3 MinutesAMRAP 3:18/13 Calorie Row18 Lateral Erg BurpeesMax Overhead Squats (95/65)Rest 3 MinutesAMRAP 3:15/11 Calorie Row15 Lateral…
Read MoreJULY 22 – JULY 28
Monday 7-22-19 Thruster*Build to a Heavy 3“TAILSPIN”AMRAP 14:15 Thrusters (95/65)30 Double Unders15 Chest to Bar Pull-ups30 Double Unders Tuesday 7-23-19 For Time:2,000m Row Wednesday 7-24-19 “METER MAID”For Time:200 Meter Run27…
Read MoreJULY 15 – JULY 21
Monday 7-15-19 Squat Clean*Build to a Heavy single“ELIZABETH”21-15-9 Squat Clean (135/95)Ring Dips Tuesday 7-16-19 “RUN DMC”4 Rounds:200 Meter Run10 Chest to Bar Pull-ups200 Meter Run10 Dumbbell Snatches (70/50) Wednesday 7-17-19…
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Movement Tip: The Dumbbell Hang Clean and Push Jerk
Don’t keep your technique hanging and check out CrossFit Seminar Staff member Julie Foucher as she demonstrates the power clean and push jerk. Points Of Performance Deadlift the dumbbells to the…
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