Crow River CrossFit RSS Feed
  • Wednesday April 10, 2019
  • 10 Min AMRAP 'Sprint DT' -12x Deadlift -9x Hang Power Clean -6x Shoulder to Overhead -Run 100m

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  • Tuesday April 9, 2019
  • 'Cindy' 20 min AMRAP: -5x Pull Ups -10x Push Ups -15x Air Squat

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  • Monday April 8, 2019
  • Gusto 3 Rounds for Time: 200m Run 20x DB Alt Arm DB Push Press [10x /arm] 20x DB Front Rack Lunge [10x /leg]

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  • Saturday April 6, 2019
  • 25 min AMRAP In Teams of 2: 1 person working at a time, split up reps as needed 50 reps Cal Row Run 200m together 40 Single Arm Russian KBS Run 200m together 30 Box Jump Over Run 200m Together 20 DB Man Makers Run 200m Together

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  • Friday April 5, 2019
  • Alternating Tabata: High Score 8 sets; 20 sec on/10 sec off, then rest 30 sec and rotate 1. Slam Ball 2. Single arm DB Push Press Switch arms as needed 3. Sit Ups

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  • Thursday April 4, 2019
  • 3 sets through 60 sec for reps 1. Rowing for cal 2. Wall Walk 3. Single Arm Farmers Walk; rest 1 min when all 3 stations are complete x3 sets through

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  • Wednesday April 3, 2019
  • 12 min AMRAP 40 Double Under/ 20 Wall Ball 10 Toe to Bar

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  • Tuesday April 2, 2019
  • Descending Ladder for time ; [10 min cap] 18-15-12-9-6-3 reps for time Russian KB Swings Push Ups 100m Sprint after each round

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