Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)Optional to do w/a partner! 2 ROUNDS EACH: P1: Easy pace on the bike P2: 1 ROUND OF THE FOLLOWING … 4 Med. Ball Front Squats 6 Alt. Step-Ups 4 Med. Ball Push Press to a target 6 Box...

Saturday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 – :25 Walking Lunge + :25 Hollow Rocks Min 2 – 10 Scap Pull-Ups + 5 Kip Swings *From here, gather athletes for teaching of the movements in the...

Saturday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP – Reps)EMOM x 10 MINUTES 5 Burpee Box Jumps then Max Wall Balls (20/14)|(24/20) (Score is Lowest Reps) KG WB: (9/6)Goal: This is the second pacing workout of the week....

Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6:00 CAP) 50m High Knees 50m Butt Kickers 5/5 Single Arm Russian KBS 5/5 Single Arm Ring Row 10 Alt. Deadbugs 10 Alt. Quad Bird DogsStrengthMetcon (No Measure)EVERY 3:00 x 4...

Friday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead,...
WORKOUT OF THE DAY