Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Back Squat: – Heavy […]
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 1:00 Run -into- 8:00 AMRAP 10m Sled Push (empty)(Or 5 Empty Bar Back Squats) 4 Up Downs + Box Step Up 10 Dumbbell Deadlifts (light) 2. Workout Prep With Partner 3 sets:
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm up EASTER WOD Cooldown/Mobility
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans (Empty bar) 2. Workout Prep 3 sets 3 Power Cleans (build-in weight)
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2.
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30 sec Air Bike (easy) 20 sec Air Bike (mod) 10 sec Air Bike (hard) 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist 2.
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets of 2 Deadlifts @85% of Heavy Single (Week
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Option 1: Dr. Drakken (Time) Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) *Repeat from March 12th, 2023 Independence 8 rounds 15 Kettlebell Swings (35/26) 30 Unbroken Single Unders (KG conv: 16/12) Liberty 8
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Workout Ron Stoppable (Time)
Announcements Order Thorne Here: https://www.thorne.com/u/clamtown Clamtown CF – Location – WOD Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here
