4 rounds for time of:
25 Squat jumps
10 wall climbs
Optional- Top of every 2 minutes
complete 10 russian twists.
25 Squat jumps
10 wall climbs
Optional- Top of every 2 minutes
complete 10 russian twists.
Meet your coach at the whiteboard!
(Interested in organizing a small group time or activity please email us with the details and we'll post for the day)
Send us your AT HOME WODS pictures/ videos or post in CF Friends (FB)
Karen, Elishia, Krista, Jen and Andrew at the TRACK.
*For a specific scale, help for workouts or individual assistance to keep you on track with goals email us and we'll be happy to talk!
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Josh- wagnerpe24@gmail.com
Keith- keithbussom@gmail.com
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8 comments:
13:33, scaled
I did air squats instead of jumps, and ROM wall climb w/ 3-sec hold. Did the russian twists with a half-gallon jug of hand soap. 😁
--megan
9:27
with Russian twist with a 10# DB
scaled: 50 shoulder taps
6:54
With Russian twists with a full gallon windshield washer fluid
Didn't have any walls that I could use without scuffing so did 50 shoulder taps
I did some clean and jerk work
Then:
4 rounds for time of:
25 Squat jumps
10 wall climbs
With a 30# dB twist
Then:
1,600 m run
rest 3 min
1,200 m run
rest 2 min
800 m run
rest 1 min
400 m run (Thank you Coach Todd)
Keep staying healthy all!
Class WOD today
Had no wall space so like a good Marine I adapt and overcome,used a sheet of plywood strapped to the side of my truck😉
Jenn 7:38
air sqt /shoulder taps /10# plate twists
Chas 13:06 R/X 25# plate
2.2mile cool down 15:05
And of course Coach Kona was watching 🐾
Matt Holland
Active recovery
Walked 2 miles
2500 m row
John Schreier
8:25
No Russian twists
25 jump squats
50 shoulder taps
Did yesterdays class wod @ the track
800 m
20:01
60 singles
40 step back lunges
20 burpees
800 m
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