It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Saturday, April 15, 2017

Saturday WOD

I have to rememer to post from CrossFit WR on instagram when there are people IN the wt. room...

Got a picture after everyone left... Coaches, Alumni, Athletes... All getting a little extra in today!

Warm-UP
Roll
Activate
3min Light Row
10 Sampson Stretch
2min Light/Mod Row
10 Alt. Spidey & Reach
1min Mod Row
10 Russian Babymakers

5 SLOW OHS

Power Cleans @ 55% (work on Speed)
1 PC every 30s for 6 Min (12 total reps)
3 Min Rest
Power Snatch @ 55% (work on Speed)

AMMA
4 RFT ~ 
15 Burpee Box Jumps
20 Cal Row
16 Hang Power Snatch (95/65)
400m Run

Cool Down
15 min Light Bike (Conversational Pace)

Ethan ~ 28:07
Little Wendt ~ 34:46
Blake White ~ 30:15
tb ~ 145# Pwr Clean / 125# Pwr Snatch / 32:41 (6:15 1st / 24:30after 3rd)
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