0318:

CIMG0404

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Warm up: 5 body rows, 5 hng pwr cln, 5 push ups X 5

Wod: Elizabeth 21 15 9

  • Clean 135/95
  • Ring Dips

Strength: B. Squat 5X5//75

 

0316:

Nailed it.
Nailed it.

 

 

 

 

 

 

 

Warm up: 8 hang bb sqt cln, 4 push ups 100 m run X3

Wod: 7 RFT

  • 8 F. squats 135/95
  • 10 burpee pull ups
  • 350 m run

Strength: 50 flutters/50 leg levers

0315: 13.4

Matt, one of the few to RX Wednesdays Wod.
Matt, one of the few to RX Wednesdays Wod.

 

 

 

 

 

 

 

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

0314: Happy One Year Anniversary CrossFit 2120

From the humble beginning to a thriving community today. Thank you membership for being such a great group to coach, teach and motivate.
From the humble beginning to a thriving community today. Thank you membership for being such a great group to coach, teach and motivate.

 

 

 

 

 

 

 

 

Our first Wod at 2120 one year ago. Much has happened to many of us in the last year. As a community we have had great moments and experienced extreme lows. From our personal lives of engagement, Marriage, New life and a loss of a great friend and true hero.    I do not always mention how proud I am of you and your accomplishments through your dedication to hard work and effort. I am truly humble and honored to be your coach. Thank you members  for giving me and the coaching staff and your fellow athlete so much. Coach Dan.

Wod #1

Warm up: Get ready & get going.

Wod: 3RFT W/ 20 lb vest

  • Run 800 m
  • 35 pull ups / 70 push / 105 squats

0299:

Joe has been a good young addition to the crew. AF Joe!
Joe has been a good young addition to the crew. AF Joe!

 

 

 

 

 

 

 

Warm up: 3 chin ups, 6 wide position push ups, 12 squats X4

Wod: Work together and get it done.

  • Push press 3 3 3 3
  • BB box step ups 5 5 5 5 // 5 each leg 18” box
  • Sumo DL 3 3 3 3
  •  Snatch balance 3 3 3 3