Hoosiers

CrossFit Crash – CrossFit Metcon (No Measure) Warm Up EMOM x 9:00 (3 rounds) 1-100m jog + 10 KB Swings 2-10 Air Squats + 10 DB Push Press 3-5 Dball Cleans Over the shoulder Metcon (Weight) High Hang Clean + Low Hang Clean + Clean + Jerk (ALL full squat) *15:00...

Lanister Canister

CrossFit Crash – CrossFit Metcon (No Measure) 2 Rounds of flow (10:00 to complete) 200m Row 20sec side plank R 20sec side plank L 100m Ski 10 Good Mornings (empty bar) 10 Back Squats Back Squat 3 X 3 @80% Metcon (Time) For Time: 40-30-20-10 Wall Balls (20/14)...

Dublin Bake

Announcements September dues by FRIDAY please!!! CrossFit Crash – CrossFit Metcon (No Measure) 2 Rounds in 5:00 100′ lateral shuffle 10 walking lunges 10 single arm push press (5+5) 10 ring rows + 5:00 Shoulder mobility + Movement prep for partner WOD...

Tasty Tuesday

Announcements September dues by FRIDAY please!!! CrossFit Crash – CrossFit Metcon (No Measure) Warm Up 100m Jog 5 Goblet Squats 100m Row 5 KB Deadlifts X 3 Front Squat 3 X 3 @ 80% Metcon (AMRAP – Reps) Pass Or Fail Against a 4:00 clock 400m Run 9 Power...

Kash and Kerry

Announcements September dues by FRIDAY please!!! CrossFit Crash – CrossFit Metcon (No Measure) Warm Up 2 Rounds in 10:00 or less: 1:00 Bike or Row 10 PVC pass through + 10 OHS 10 DB Snatch 100′ Waiters walk R 100′ Waiters walk L + 5:00 Snatch prep...