07162019

CrossFit Warrenton – CrossFitShoulders (No Measure)20e Shoulder Shrugging Circles 20e Arm Circles (start small to big) 20e Shoulder Turns 2′ each side Pec Smash on Ground 2′ inner thigh stretch on wall Discuss skill/strength formShoulder Complex (3...

07152019

CrossFit Warrenton – CrossFitThruster (Build to a heavy set of 3…)July 15th, 2019 “Blue Light” (Time)7 Power Cleans (Rx 95/65) (R+ 135/95) 7 Burpees over Bar Hill Sprint X10Shoulder Warmup (No Measure)3×10 Prone arm overhead raises (no...

07132019

CrossFit Warrenton – CrossFitPartner WOD Saturday “July 13, 2019” (AMRAP – Rounds and Reps)Teams of 2, AMRAP 25′ 3-6-9-12-15, etc.. Cal Row KB Swings (53/35) WallBall (20/14) *One Partner Working at a time * Teammates Switch after...

07122019

CrossFit Warrenton – CrossFitROM WOD (No Measure)Do this as a class before the WOD…then warm up on Bike/Rower for 10’ before starting WODJuly 11, 2019 “Bar Rescue” (Time)21 Deadlifts (95/65) 12 Shoulder to Overhead Press (95/65) x5 R+...

07112019

CrossFit Warrenton – CrossFitJosie (Time)Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District...