09282021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure) Warm Up 2:00 Machine Then banded @ankle Walks (down and back TWICE) Every min (6 minutes) – With an Empty Bar – (on coaches lead) 5 Muscle Cleans 4 Front Squats 3 Push Press 2 Thrusters (Pause a...

09272021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure)Warmup: 10’ AMRAP 1 Crossover Symmetry movement 10 alt. DB Snatch (light weight – focus on transition) 5 Scap Pullups 5 Down Dog/Seal Pose Transitions 3 BurpeesSept 27, 2021 “Aladdin” (Time)Rx...

09252021

CrossFit Warrenton – CrossFitSaturday Partner WOD (2018, 2019, vs Oct 3, 2020) (Time)60 EACH Double unders (120 Single) 50 Slams-alternate every 5 reps (25/15) 40 Synchronized Jump Squats 30 Synchronized Push-ups 20 Cal Ski Block Run X3R+ 100e DU, 80 Slams...

09242021

CrossFit Warrenton – CrossFit ()The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)If NOT doing CrossFit Total; do Barbara instead…Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50...

09232021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure)10′ AMRAP 1 Crossover Symmetry movement 30-sec Ski 5 Alt. V-ups (each side) or 10 Ups 5e uni arm Pullin 3 Walkback w/PushupSept 23, 2021 “Amanda Waller” (Time)Rx: 2 sets
 12 Calorie Ski
 3...