Mon, Apr 20, 2026 CrossFit
Strength
Power Clean + Front Squat + Squat Clean
5 sets ascending to a heavy weight for the day
Strength
Power Clean + Front Squat + Squat Clean
5 sets ascending to a heavy weight for the day
WOD
Amrap 12
250/200m Run/Row
5/5 KB Snatch 53/35
Int:
250/200m Run/Row
5/5 KB Snatch 35/26
Scaled:
200/180m Run/Row
5/5 KB Snatch 26/18
Run/Row = each 50m is 1
Today's goal is row pacing + KB skill. Stay fast on the row (Sub 1:00). Be aggressive with the punch on your KB snatch and keep a loose grip to allow the KB to rotate in your hand.
Amrap 12
250/200m Run/Row
5/5 KB Snatch 53/35
Int:
250/200m Run/Row
5/5 KB Snatch 35/26
Scaled:
200/180m Run/Row
5/5 KB Snatch 26/18
Run/Row = each 50m is 1
Today's goal is row pacing + KB skill. Stay fast on the row (Sub 1:00). Be aggressive with the punch on your KB snatch and keep a loose grip to allow the KB to rotate in your hand.
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Mon, Apr 20, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Amr... | ||||
| F | 8:30 AM | Karen | 75 | S | 6+4 | S | ||
| F | 8:30 AM | Jorly | 102 | S | 6+2 | S | ||
| F | 8:30 AM | Claudine | 90 | S | 6+0 | S | ||
| F | 8:30 AM | Kathy K | 55 | S | 6+0 | S | ||
| M | 8:30 AM | Coach Walt | 165 | RX | 22+0 | RX | ||
| F | 9:30 AM | Anna L | 165 | RX | 7+8 | RX | ||
| F | 5:00 AM | Bebe O | 115 | RX | 7+0 | INT | ||
| M | 5:00 AM | Brendan F | 190 | RX | 7+4 | RX | ||
| F | 8:30 AM | Abs | 75 | S | 6+0 | S | ||
| F | 8:30 AM | Lil Deb | 70 | RX | 5+2 | S | ||
| F | 8:30 AM | Candice | 130 | RX | 7+1 | RX | ||
| F | 5:00 AM | Rachel V | 7+0 | S | ||||
| M | 5:00 AM | Memo | 5+0 | RX | ||||
| F | 5:00 AM | Patty | 6+4 | S | ||||
| M | 5:00 AM | JJ F | 6+0 | RX | ||||
| M | 5:00 AM | Nathaniel B | 6+1 | S | ||||
| M | 5:00 AM | Nicholas L | 6+2 | INT | ||||
| F | 5:00 AM | Gina | 6+1 | S | ||||
| M | 5:00 AM | Joe | 5+5 | RX | ||||
| F | 6:00 AM | Corie B | 7+0 | S | ||||
| F | 6:00 AM | Sherry W | 6+0 | INT | ||||