WOD Blog
 | Mon, Aug 15 2022 |  |
| LEGENDS ONLINE COMP FIRM FOUNDATIONS BIBLE STUDY | Mon Aug 15 2022 Strength Accessory | Mon Aug 15 2022 Deadlifts | Optimus Prime |
LEGENDS ONLINE COMP FIRM FOUNDATIONS BIBLE STUDY
(No Results Tracked)
LEGENDS
Six workouts for the Legends Masters Championship Online qualifier https://legendscomp.com/ will be announced on Wednesday, Aug 17.
We will have until Wednesday, Sept 7 to complete the WODS. We will try to program the WODS during the regular workout time.
FIRM FOUNDATIONS BIBLE STUDY
We've had great participation in our last Firm Foundations Bible Study and will be starting another one! We are inviting our CrossFit family and friends to join us for a unique study of the central message of the Bible on Thursdays after the workout from 7:00 pm - 8:00 pm. We will be starting on Thursday, August 25th. Let us know if you are interested!NDS
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Optimus Prime
(Reps)
'Optimus Prime'
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4
7:00 AMRAP:
Wallballs 20 / 14 lb to 10/9ft. 20/10 to 9ft
On the Minute [Starting at 1:00]:
5 Deadlifts 225/155 155 / 105 lb
Score: total wallball reps
- Aim for unbroken sets of deadlifts.
- Have a number of wallballs you'd like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
- Pick a minimum number of wallballs you know you can always pick the ball up and do no matter what. Say this number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.
- Always leave about 5-10s to transition between your last wallball to the deadlifts.
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