02222020

CrossFit Warrenton – CrossFitSteph-Said-So “Feb 22nd 2020” (Time)Partner WOD 1k row and 150 DUs 60 Burpees over Bar (switch after 2) 50 Front Squats 40 Shoulder to Overhead 30 Power Snatches 40 Shoulder to Overhead 50 Front Squats 60 Burpees over Bar...

05212020

CrossFit Warrenton – CrossFitActive warmup (No Measure)Inchworm (one length) Karaoke down and back High skipping down and back Frankenstein’s down and back Jumping jack squats x20 Lateral lunge + HS stretch 5e way Ankle pumps/circles 30eMetcon (AMRAP –...

02202020

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...

02192020

CrossFit Warrenton – CrossFitROM WOD (No Measure)Do this as a class before WOD…Shoulder Press (3,3,3,3,3)recovery of 3 strict pullupsMetcon (Time)Buy In: 75/50 Cal Row then 5 rounds of: 30 DUs 15 Swings (53/35) 15 HR Pushups (20′ CAP)R+ 70/53 LB...

02182020

CrossFit Warrenton – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push...