by Coach Sarah | Jan 21, 2017 | Wod
FitCity CrossFit – CrossFitWarm-upWarm-up (No Measure)400m Team Run Relay Races Squat & Shoulder PrepMetconMetcon (AMRAP – Rounds and Reps)Teams of 3: AMRAP 20 4 KBS 8 Push-ups 12 Air Squats*One athlete completes a full round at a time.MobilityWarm-up...
by Coach Sarah | Jan 20, 2017 | Wod
FitCity CrossFit – CrossFitWarm-upWarm-up (No Measure)400m run or 500m row 20 double unders 20 ohs with pvc 20 butterfly sit ups 20 wallballs 20 kb swings Squat and shoulder prepMetconMetcon (No Measure)MAKE UP DAY!!
by Coach Sarah | Jan 19, 2017 | Wod
FitCity CrossFit – CrossFitRunning Club Session Two is under way!! Talk to your coach about signing up!Warm-up200m Run AMRAP 5 10 Good Mornings PVC/Barbell 10 Vertical Jumps 10 Lunge Twists Squat & Shoulder PrepWeightliftingSumo Deadlift (4×4)SEATED...
by Coach Sarah | Jan 18, 2017 | Wod
FitCity CrossFit – CrossFitWarm-upWarm-up (No Measure)3 min Row AMRAP 3 10 Push Ups 10 Band Pull Aparts 10 Kips Squat & Shoulder PrepWeightliftingFloor Press (1×1)*Take 15 min to find 1RM. We will be retesting this in 3 months.MetconMetcon (Time)For...
by Coach Sarah | Jan 17, 2017 | Wod
FitCity CrossFit – CrossFit*HAPPY BIRTHDAY CAROL! *CrossFit Open & Intramural Challenge coming soon!!Warm-upWarm-up (No Measure)200m Run 2 Rounds 10 Walking Lunges 10 Push Press Barbell 10 KB Swings Russian 10 Superman 10 Squats 10 Step Ups Squat &...
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