crossfitquispamsisFeb 23, 20221 minThursday 02242022 OPEN announcement day !!STRETCH DAY 20 min WOD EMOM x 20 *Athlete's Choice On Movements I will have a sample EMOM on the board. You can choose that or make up...
crossfitquispamsisFeb 22, 20221 minWednesday 02232022Warmup Core - Tabata Weighted barbell wipers (Floor plate floor plate ) Strength 12:00 Front squats Build to Heavy Set of 6 Then......
crossfitquispamsisFeb 21, 20221 minTuesday 02222022WARMUP 10 min For Time: 12:00 cap 18-15-12 Double Dumbbell Box Step-Overs Strict Handstand Push-ups Dumbbells: 50 / 35 lb's Box:...
crossfitquispamsisFeb 20, 20221 minMonday 02212022Warmup PULL-UP CONDITIONING 7 min cap 12x 5 unbroken ctb pull-ups STRENGTH EMOM 8 min 1 power clean 1 squat clean building WOD 14.4 AMRAP...