We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!
14 October 2020 – Happy Hump Day!
Warm-up: 1000m Row or 800m Run, then 3 Rounds: 12x Russian KB Swing, 5x Max Distance broad Jump, 20x Jumping lunge.
Strength: Sumo Deadlift: 7-7-5-5-3. Increase weight with each reduction in reps.
Stamina: 5 Rounds, not for time: 50m Banded Buddy Pull (Sub: 40 second max effort running in place with band attached to anchor point), 50m Crab walk (Feet Forward), 16x Double arm KB Front Rack Step up (AHAP- Unbroken).
WOD: 4 Rounds for time:
- 20x Alternating DB Snatch (50/30)
- 10x Burpee Box Jump (20”/16”)
- 333m run (Block run)
Cool Down: 5 Sets: Wall Sits 1:00 on/off