No Sherlock

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 30s Row 30s Bike 30s Ski + “Iron Scap” (Partner up at stations and do 5 reps of each movment) Power Clean and Jerk 1 Power Clean + 1 Jerk (push or split)EMOM x 10 5 reps Metcon (AMRAP –...

Cedric Dickery

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Round in 10:00 or less: 5 DB Upright Row R + 5 Strict Press 5 DB Upright Row L + 5 Strict Press 1:00 Row, Bike or Ski 10 Plank To Press 10 KB Swings Power Snatch EMOM x 10 5 reps @ 60-70% Metcon (AMRAP –...

Bryan’s Song

CrossFit Crash – CrossFit Warm-up (No Measure) 2 Rounds: 30s Row 50ft Bear Crawl (slow) 3 Sampson stretch (each leg) 30s Bike 25′ Banded side step R (~4 mats) 25′ Banded side step L Back Squat 1 X 15 5-10# heavier than last week Metcon (Time)...

Velociraptor

Announcements •TWO Saturday Team WODs starting this Saturday (9&10) •4,5,6,7pm classes to start Monday, Feb 5! CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up Complete in 10:00 or less 2:00 Machine 20 Banded Air Squats 1:00 Machine 10 KB Swings...

Parker Drugs

Announcements •TWO Saturday Team WODs starting this Saturday (9&10) •4,5,6,7pm classes to start Monday, Feb 5! CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 10/7 Cal Row 10/7 Cal Bike 10/7 Cal Ski + 3 Rounds (empty barbell) 5 Deadlifts 5 Strict...