• Mazen Nassar

WOD-2/22/19


Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target 

It is not too late to register for the 2019 open. If you also want to help out you can sign up and take the judges course. CrossFit.com


Recent Posts

See All

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

WOD-1/14/16 And 5pm zoom link

Warm up: 400 meter run 15 Strict Press 15 Sampson Lunges Mobility: 1 min Box stretch Couch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks Core: Ta

WOD-1/13/21 and 5 pm Zoom link.

Warm-up • 100 singles 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose • 30 sec Spiderman 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats Strength 10 min: Bent over Row • 4 sets of Max