Tags » Palmetto

WOD Monday October 20th

Warm up # 1

1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s)

Then a set of 10 @ 5 lbs more than your set of 10 last week… 11 more words

CrossFit

WOD Friday October 17th

Warm up of your choice

3 Rounds for time of:

300 meter run carrying a 45 / 25 lb plate.

25 Glute ham sit ups… 10 more words

CrossFit

WOD Thursday October 16th

Warm up: 6 min of empty bar work

1. For 20 minutes:

1st minute do 2 Back squats, add 5-10 lbs from last week

2nd minute do 1 Snatch, add 5 lbs from last week… 17 more words

CrossFit

WOD Wednesday October 15th

Warm up # 6

6 Rounds for time of:

6 Deadlifts @ 1.5 Body weight

12 Box jumps

6 KB snatches @ 1.5 pood

12 Kneeling squat jumps

CrossFit

"palmetto" by colton mckenna live in jacksonville, florida - folk/rock/alternative/country

http://coltonmckenna.com Palmetto music and lyrics by Colton McKenna copyright 2011 Colton McKenna on guitar and vocals, Todd Jones on bass and vocal harmoni…
by Internet Archive Book Images

WOD Tuesday October 14th

Warm up:  KB Bear crawl x 50 feet / Figure 8’s x 30

1. Bench Press: 3,3,3,3,3

2. In 4 minutes:

Perform 4 Rope climbs… 49 more words

CrossFit

WOD Monday October 13 th

Warm up # 1

1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3. Use 5-10 lbs more than the last time we did triples. 27 more words

CrossFit