July 12, 2022
Tuesday 07/12/22 Wod - For Time Strength - Build to Heavy Set Deadlifts - 7sets x 4reps Wod - For Time 10-20-30 Calorie Row 10m Shuttle Runs Deadlifts @ 135/95
July 11, 2022
Monday 07/11/22 Warm Up - 3min. Jump Rope Wod - For Time 50-40-30-20-10 Double Unders 100m DB Farmers Carry @ 50/35 Sit Ups 200m Run
July 8, 2022
R.E.D. Friday 07/08/22 Hero Wod - The Chief 5 x 3min AMRAPs AMRAP In 3mins - 3 Power Cleans @ 135/95 6 Push Ups 9 Air Squats *Rest 1min. Repeat for 5 Rounds “The Chief" is a benchmark/tribute WOD created by CrossFit San Diego, and is dedicated to honor and recognize all past and present…
July 7, 2022
Thursday 07/07/22 Active Recovery Day Warm Up - 5mins. Rowing Wod - 6 Rounds EMOM 1min. 10m Farmer’s Carry 1min. Sit Ups 1min. Double Unders 1min. Rev. Lunges 1min. 10m Shuttle Runs Rest 1min.
July 6, 2022
Wednesday 07/06/22 Strength - Build To Heavy Set Back Squats - 7set x 4reps Wod - For Time 10-9-8-7-6-5-4-3-2-1 Deadlifts @ 135/95 Box Step Overs @ 24/20 200m Run After Odd Rounds (9-7-5-3-1)
July 5, 2022
Tuesday 07/05/22 Post 4th Fireworks!! Wod - For Time Buy In - 800m Run 3 Rounds 10 Burpees 10 KB Goblet Squats @ 24/20 10 Hand Release Push Ups 10 Kettlebell Swings @ “ “ Buy Out - 800m Run
July 3, 2022
R. E. D. Friday 07/01/22 Happy (Early) Birthday America!! Happy Birthday Derek, Donna & Jason!! Celebrating 246 Years of Independence!! Wod - For Time Buy In - Patriot Run 50 DB Snatches @ 40/25 (Alt. every 5reps) 50 Double Unders 50 DB Front Squats @ “ “ 50 Plank Shoulder Taps 46 Burpees Buy Out…
June 30, 2022
Get Your Teams Together ! 💪 Competition is November 5, 2022!! • Repost from @freakinthrowdown • Registration opening soon! Get your squad together! Brand new “Throwdown for the Crown Division” DM for more info! . Visit website below for more info! . At the @fitcon . Presented by @lycanfitness . #freakinfitness #freakinthrowdown