10012019

Sep 30, 2019 | W.O.D.

CrossFit Warrenton – CrossFitWarmup: Sqt/Run/Ab (No Measure)3 Rounds :30 Goblet Squat Hold Run to top of Culpeper 20 V-upsOctober 1, 2019 “Pump It Up” (Time)15 Pushups 10 Pullups 10 DB Shoulder to Overhead (30s/20s) 10e DB Plank Rows (30s/20s) x3 50...

09302019

Sep 29, 2019 | W.O.D.

CrossFit Warrenton – CrossFitNeat-o Mosquit-o (No Measure)10 Walkouts Kneeling Hip Flx St 10e Opp Arm/Leg Raise (pushup pos :03 hold) Childs Pose 1′ 10 Cal Bike 10e Scorpions (on belly)Hang Power Clean (Spend 15’ working up to 1 rep Max)5 banded tube pull...

09282019

Sep 27, 2019 | W.O.D.

CrossFit Warrenton – CrossFitSaturday Partner WOD – September 28, 2019 (Time)Teams of TWO: 40 Clean & Jerks (95/65) Block Run 10 Rope Climbs Block Run 100 Burpees over Bar Block Run 10 Rope Climbs Block Run 40 Clean & Jerks *one person working at...

09272019

Sep 26, 2019 | W.O.D.

CrossFit Warrenton – CrossFitWarmups Lats/Arms (No Measure)Lat Stretch on Rig (:30 each side) 30 Air Squats Childs Pose 1′ 5 Walkouts with Pushup Spiral Stretch 1′ each side 3×10 Tube Pull ApartsSeptember 27, 2019 (Time)3 Rounds: 21 Calorie Row...

09252029

Sep 24, 2019 | W.O.D.

CrossFit Warrenton – CrossFitSingle Arm STRICT DB Shoulder to Overhead Press (8e-8e-8e-8e-8e)RIGHT side for 8 reps then LEFT side for 8 reps. NO LEG MOVEMENT; only arm15 steps each direction Lateral Tube walk after each setSept 25th, 2019 (Time)10 Double DB Hang...