WOD
September 1
The WOD was
Front Squat
3×5
“Bionic”
6 SDHP 95/65
6 Burpees
6 Front Squat
6 KB Swings
6 Hanging Power Cleans
6 Rounds
Matt representing Bayou City during the SMA WOD at Alamo CrossFit
August 30
No Class Tuesday, August 31
The WOD was
Backsquat 5×3
800m Run
40 L. Jumps
40 KB Swings
400m run
30 L. Jumps
30 KB Swings
200m Run
20 L. Jumps
20 KB Swings
No Class Tuesday, August 31
Aug 28
20 suitcase KB dead lift R
20 shoot throughs
20 suitcase KB dead lift L
200m run
15 suitcase KB dead lift R
15 shoot throughs
15 suitcase KB dead lift L
200m run
10 suitcase KB dead lift R
10 shoot throughs
10 suitcase KB dead lift L
Cool down
paralette L sit 6x:20
Homework
Aug 27
50 star jumps
25 push ups
15 4-count flutter kicks
400m run
4 rounds
Cool down
tabata sit ups
Aug 26
50 squats w/slam ball**
bear crawl down/back
15 burpees
3 rounds
**if you break during the squats you must complete a bear crawl and then continue on where you took your rest
Cool down
50 v-ups
Aug 26
Aug 26
The WOD was
Power Cleans
5X5
30 Squats
25 Double Unders
30 Squats
25 Double Unders
then 1 min rest
4 Rounds
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Class for Monday 30th, Regular Class Class for Tuesday 31st No class OPEN GYM from 4pm-7pm
You only have 4 more days to sign up for the Paleo/ Jump Challenge, Click here to sign up
SMA WOD tomorrow @ 0800 and 0900, Click here to read about the History of the SMA WOD
August 25
The WOD was
5×5 Front Squat/Push Press
3 Deadlifts 255/185
6 HSPU
9 Burpees
5x
Susan and Rebecca at CF Scottsdale
