• Mazen Nassar

WOD-1/29/18


Hello everyone! As you all know it is that time of year! The 2018 open is upon us. Don’t forget to go online and sign up! https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule Warm-up


• 400 m Run 3 rounds: • 30 sec Banded triceps stretch • 30 sec Spiderman Lunge • 30 sec Couch 3 rounds:


• 6 Jumping Lunges • 6 Air Squats

Strength


 10 min E2MOM: • 3 Power Cleans • 3 Front Squats • 3 Jerks Conditioning 18.0 Workout Couplet For Time Reps: 21-15-9 Movements: Dumbbell Snatch + Burpee Dumbbell Weight: Men: 50 lbs & Women: 35 lbs


61 views

Recent Posts

See All

WOD-9/25/20 and 5pm Zoom

Warm Up: 10 Pasthroughs 10 OHS 10 Jumping Jacks 10 Star Crunch 10 Star Stretch Two rounds: 1 min Figure 4 Straddle Cossack Skill: Bear Complex Conditioning: For max reps at each station: Tabata Front

WOD-9/24/20 and 5pm Zoom class

Warm up: 2 mins Jump rope 2 Rounds: 10 Ring rows 10 Back extensions 10 Inch worms 2 scapular push ups Mobility: 1 min Kick stand stretch Couch Core: Tabatta Clams Strength: 4x10 Bent-Over Row 135/95 I

WOD-9/23/20 Zoom link for 5pm class

1 round • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Core Tabatta • V-ups • Hollow body hold • Hold Strength Back Squat Test 1 rep max Conditioning 12 Minute AMRAP: • Power Clean 95/