styofa doing anything
Today's Document
JVL
Game of Thrones Daily
Misplaced Lens Cap
"I'm Dorothy Gale from Kansas"
No title available
#extradirty
Andulka
if i look back, i am lost
Lint Roller? I Barely Know Her
One Nice Bug Per Day
wallacepolsom
No title available
Peter Solarz
pixel skylines
Kiana Khansmith
⁂
祝日 / Permanent Vacation
Not today Justin
seen from United States
seen from Malaysia
seen from United States
seen from Malaysia
seen from Malaysia
seen from Sweden
seen from United States
seen from France
seen from Türkiye
seen from Malaysia
seen from Germany
seen from Poland
seen from Singapore
seen from T1
seen from United States
seen from France
seen from Singapore
seen from India
seen from Malaysia
seen from Malaysia
@missioncrossfitsa
January Athlete of the Month
January Athlete of the Month
Congratulations to Raymond “RJ” Pittman on being selected as January Athlete of the Month. RJ has embraced the CrossFit community like no other, best way to put it, he drank the cool-aid. RJ came to us with some military background training but nothing prepared him for what we had in store for him. He comes in every afternoon with a positive attitude and willingness to get better and work on his…
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030820
WOD: 25:00 emom: minute 1: 15/12 calorie bike minute 2: :30-:40 strict dumbbell bicep curl to strict press minute 3: 15/12 calorie row minute 4: 30 reverse lunges minute 5: rest
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030720
WOD: “rankel” 20:00 amrap: 6 deadlifts 7 burpee pull ups 10 kettlebell swings 200 meter run
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030620
WOD: “nancy” 5 rounds for time: 400 meter run 15 overhead squats
SKILL: 3 rounds : curb to curb heavy single arm kettlebell farmer carry :30/:30 side plank hold
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030520
WOD: 4 rounds not for time: 8 bench press 10 dumbbell bent over rows —————————————- 4 rounds not for time: 10 weighted or strict push ups 8 strict pull ups —————————————— 3 supersets: 10-15 dumbbell lying tricep extension 10-12 dumbbell hammer curls
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030420
SKILL: front squats
WOD: for time: 15-12-9-6-3 dual dumbbell thrusters *curb to curb run after each round
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030220
SKILL: 6:00 emom: 2 touch and go power cleans
WOD: 12-10-8-6-4-2 squat cleans
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SKILL: supersets: 12-9-6-6-6 ½ kneeling dumbbell press 18-15-12-12-12 Leaning lateral raise
WOD: 8:00 amrap: 4 push press 8 burpee over bar 16 hollow rocks
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030120
WOD: *teams of 3 25:00 amrap: 200 meter weighted run ——— 7 burpees 10 renegade rows 14/11 calorie bike
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SKILL: 8:00 to establish a heavy single for power snatch 8:00 to establish a heavy single for power clean and jerk
WOD: 10:00 to accumulate reps for points: power clean power clean and jerk power snatch
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022820
SKILL: 4 sets: 10 alternating reverse lunges + 8 back squats
WOD: for time: 50 wall ball shots 25 toes to bar 40 wall ball shots 20 toes to bar 30 wall ball shots 15 toes to bar 20 wall ball shots 10 toes to bar
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022720
SKILL: kettlebell turkish get ups
WOD: *teams of 3 5k row for time
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022620
SKILL: 4 sets: 1 push jerk + 2 split jerks
WOD: 9:00 amrap: 15 push jerks 10 burpee box jump
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022420
SKILL: every :90 for 9:00: hip power snatch + hang power snatch + full power snatch
WOD: “sugar daddy” for time: 21 deadlifts 400 meter run 15 deadlifts 400 meter run 9 deadlifts 400 meter run
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022520
WOD: 30:00 emom: m1: 12-15 dumbbell front squats m2: 10:15 chest to bar pull ups m3: 10-15 dumbbell lever sit ups (1 db) m4: max effort double unders m5: rest
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022320
WOD: for time: 60 double unders 40 burpees 60 double under 40 wallballs 60 double unders 40 deadlifts 60 double under 40 wallballs 60 double under 40 burpees
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022220
SKILL: 4 supersets: 10/10 lawnmower on bench 10 overhead squats 12/12 single leg med ball toss with partner
WOD: 7:00 amrap: 7 kettlebell swings 7 burpees over kettlebell
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