27
Oct
10-28-20 Knock on Wood
Announcements Happy Birthday, Luis! CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 3 Sets, 30sec ea Line Hops Box Step-ups PVC Pass ThroughsGet More Narrow... Read More
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WOD
25
Oct
10-26-20 Wiped Clean
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 1min easy row then 30sec each: Russian Baby Makers Easy row Slow Plie Squats Moderate Row Pausing... Read More
23
Oct
10-24-20 Tim Tim Timmy
CrossFit Grail – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds for Reps. One partner works for one minute whilst the other rests for one... Read More
22
Oct
10-23-20 Big Drip
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 1 Minute Each: Row Hollow Hold Single Arm Dumbbell Bent Over Rows (30sec ea side) Row Superman... Read More
21
Oct
10-22-20 Dodge Ball
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 200m Easy Run then 30sec each Glute Bridges Air Squats to Medicine Ball Single Leg Glute Bridges... Read More
20
Oct
10-21-20 UFO
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 6 Minutes For Quality 250m Row 20 Bodyweight Reverse Lunges (10 Each Side) 100m Single Arm Farmers... Read More
16
Oct
10-17-20 1-800-Macho-Man
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) 200 Meters Easy Plate Warmup 30 Seconds Each Plate Hops Plate Counterbalance Squats Plate Hops Plate Lateral... Read More
15
Oct
10-16-20 Door Dash
CrossFit Grail – CrossFit Warm-up Warm-up (No Measure) Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Soldier Kicks High Knees... Read More