• CrossFit to the Core

3/1/21 Monday's WOD - Happy Birthday KP!!

As a class, do 26 burpees for Kevin's birthday!!


A) 3 RM Back Squat (13 min)

0:00 - 5 @ ⅓

2:00 - 3 @ ½

4:00 - 2 @ ⅔

6:00 - 3 @ 70-75%

9:00 - 3 @ 75-80%

12:00 - 3 @ 80-90%


B) AMRAP 12

200m Run

12 Burpees

24 Air Squats


C) Pigeon Pose - 2 min each side

Frog Pose - 2 min


54 views0 comments

Recent Posts

See All

10/20/21 Wednesday's WOD

A) GHD Warm-ups and Progressions B) AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (50/35#) 10 Weighted Sit-ups (20/14#) - Add 10 reps to the Hip Extensions and sit-ups after each round. C) 3 Set

10/19/21 Tuesday's WOD

A) Handstand Warm-ups and Progressions Practice (25 min) B) For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups C) 2 Sets :30 Banded Shoulder Stretch / Side