Wednesday 9.9.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

3 rounds

10 cal. row

10 good mornings

20 band pull a parts

20 lat. T-spine mobilizations


2 minutes of glute activation

Back Squat (4x4 @82.5%)

Metcon (AMRAP - Rounds and Reps)


Row 250/200m

10 OHS (135/95)

10 CTB Pull-ups

Accessory Work

Choose ONE of the following:

1. Strength: Strict press speed work/ EMOM 10 minutes: 3 reps @62.5% AFAP

2. Endurance: 2 mile run for time.

3. Gymnastics: 8 sets x max shoulder touches (rest as needed)

4. Mobility: ROMWOD

5 comments (Add your own)

1. ntnolcNon wrote:
male enhancement cream
best male enhancement pills
a href= male enhancement /a enhancement
male enhancement pills free trial

Mon, July 31, 2017 @ 6:48 PM

2. SonjaRof wrote:
tuft & needle reviews best rated firm mattress [url=]layla mattress reviews[/url] onpurple reviews mattress
tempurpedic cloud luxe mattress reviews casper pillow review [url=]twin mattress reviews[/url] sheex sheets review
organicpedic mattress review tempur flex reviews [url=]my pillow customer reviews[/url] coil spring mattress reviews

mattress pads reviews reviews my pillow best comfort mattress reviews saatva mattress review
naturepedic reviews the mattress factory reviews review brooklyn tempurpedic pillow review
bliss reviews best beds reviews best mattress company reviews simmons mattress review

Mon, August 7, 2017 @ 11:10 AM

3. wrote:
Hi there, I found your site by means of Google even as looking for a comparable matter, your web site got here up, it
appears great. I've bookmarked it in my google bookmarks.

Hello there, just changed into alert to your blog via Google, and found that it's really informative.
I am going to be careful for brussels. I'll appreciate in case you proceed this
in future. Many other folks will likely be benefited from your writing.

Sat, August 12, 2017 @ 1:06 AM

4. wrote:
bookmarked!!, I love your website!

Mon, April 30, 2018 @ 5:56 PM

5. wrote:
canada pharmacy
viagra without a doctor prescription
List of Safe Online Pharmacies

Sun, June 17, 2018 @ 4:46 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

W.O.D. Archive