Wednesday, September 9, 2026

 Warm Up

As Posted

Skill/Strength

5 X 100 m Row

Attempt to Stop at 100.  

-1 Burpee Under

-2 Jumping Squats Over

Conditioning

3 Rounds

- 400m Run

- 21 KB Swings

-12 Rings

-21 Lunges

-12 Box Jumps

Wednesday, September 2, 2026

Warm Up

Stretch

-50m High Knees

-50m Butt Kicks

-25 Mountain Climbers

-30s Bar Hold 2X's

-40 Step Ups/Side-to-Side

Skill/Strength

8 Minute EMOM

-4 Power Cleans

Conditioning

CrossFit "Angie" 

-100 Pull Ups

-100 Push Ups

-100 Sit Ups

-100 *Squats

*Must use box or ball

Scaled

-50 Pull Ups

-50 Push Ups

-50 Sit Ups

-50 Squats