11/01/2018

WOD:

400 m run

50 air squats

30 box jumps (24/20″)

10 HSPU

400 m run

50 air squats

30 box jumps

10 HSPU

400 m run

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10/30/2018

Congrats Coach Sarah! Oh and you too Nate:)

WOD:

14 min AMRAP (we promise, there’ll be LOTS of skill work today!)

10 cal assault bike

15 knees to elbows

20 med ball cleans (20/14#)

Med ball cleans are one of the 9 Foundational Movements of CrossFit!!  Unfortunately, most of us aren’t all that awesome at them!  Let’s take the time to practice and really get this basic movement dialed in.  We promise it will be a great tool/transition to the barbell cleans that everybody loves!