WOD Friday, 08 December 2017 04:22
There were some awesome deadlift PRs today! Mike hit 365 soon after this, Kierra hit 195, awesome stuff! A little easier tomorrow... Flow Session
For 20 minutes just move, not for time, low intensity, quality movement.
10 pull-ups or chin ups
20 Mountain climbers
10 hand stand push-ups
20 KB swings eye level
30 single unders
20 med ball cleans
10 box step ups overs no jump
#wcfr #flow #crossfit #flowdayz
WOD Thursday, 07 December 2017 01:28
Coach Marci making weighted pistols look easy!
10 minutes to find heavy deadlift for the day then...
3k row for time
*Every 3 mins stop and perform 5 barbell facing burpees + 5 deadlifts 225/155
#wcfr #pistols #womenwholift #rowtilyouredead
WOD Wednesday, 06 December 2017 02:36
Starting to get super cold outside, which makes me think about all that’s possible during the winter. A lot of people decide to get a little lazier in the winter. After all, summer is so far away! I can start next week, or next month, right...? Wrong! What are you going to decide? Every single day matters when it comes to meeting your goals!
Clean and jerks 135/95
Strict toes to bar or strict knees to elbows
#wcfr #crossfit #wintergains #worknotrest