Crow River CrossFit RSS Feed
  • Monday January 21, 2019
  • 8 min AMRAP OHS Toe to Bar Climbing Ladder: 2-4-6-8-10, etc, etc

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  • Saturday January 19, 2019
  • Team/Partner WOD; Teams of 3; 1 person working at a time 1 person working at a time, 1 piece of equip per group [25 min] 1. In 7 min; Wall Ball; 1 ball - max reps rest 2 min 2. In 6 min In teams of 3 row for max calories [1 pt per cal] rest 2

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  • Friday January 18, 2019
  • 10 min AMRAP 20 Russian KBS 10 Strict Press 5 Chest-to-Bar Kipping Pull Up

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  • Thursday January 17, 2019
  • 4 sets; 1. Row for Cal Hard 2. 2DB Man Maker rest 2 min active:

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  • Wednesday January 16, 2019
  • 5 sets; 30 sec on/30 sec off 1. Double Unders x30 sec for reps/low score 2. Row for Cal for cal - low score 3. Squat Clean x4: 1.1.1.1 [drop from the top is ok]

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  • Tuesday January 15, 2019
  • 12 min AMRAP 15 Push Up 12 Toe to Bar 9 Shoulder to Overhead

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  • Monday January 14, 2019
  • 3 rounds; for max reps 1 min per station, rest 1 min after all3 are complete 1. 1DB Power Snatch 50/35# 2. 1DB Box Step over 3. 1 min Airbike/Row or Shuttle Run

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  • Saturday January 12, 2019
  • In teams of 2 The Open Test: 20 Minute AMRAP “Open Test” 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Pull-ups 30 Burpees 20 Cleans (115/80) 20 Jerks (115/80) 10 Snatches (115/80) 10 Burpee Chest to Bar

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