13 September 17

August '17 PR Board

August PR’s are in the record books! Set goals, smash them, rejoice, repeat. We had some great new personal bests in August; what are you going to improve upon and accomplish in September? Reflect, write it down, and get after it!

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Free Shoulder Mobility Workshop 2.0 with Dr. Zac Cohen @ CFSS this Saturday at 10AM, click here to register! Saturday 9/16 Schedule: 9AM WOD, 11AM Barbell Club

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CrossFit.com | The Nurse Advocate: Jason Cooper (Video)
 
Newly Minted ‘Weightlifter’ Forsakes Imperial System, Asks for ‘a Kilo of Cola’
 
Taco Lasagna Casserole
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WOD

 

LI Strength:

Muscle Clean + Hip Power Clean
3(1+1), 4-5 sets
 

LI Conditioning:

Partner WOD – AMRAP
3:00 Calorie Bike
3:00 DB Push Press
3:00 Sit Ups
3:00 Kettlebell Swings
3:00 Goblet Squats
 

LII Strength:

Muscle Snatch + Hip Power Snatch + Overhead Squat
1+1+3
 

LII Conditioning:

Partner WOD – AMRAP
3:00 Calorie Bike
3:00 Shoulder to Overhead
3:00 Toes to Bar
3:00 Kettlebell Swings
3:00 Sandbag Front Squats
 
Rx: M – 115#/32kg/60# | F – 75#/24kg/40#
 

Category: WOD

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