CrossFit Lander OG Tanner Simpson
Congratulations to Tanner Simpson for winning the State High Jump, Long Jump and 110m Hurdle Championships.
Jessica
WOD
On the Minute for 20
Even Minutes – 3 Thrusters
Odd Minutes – 20 Bar Hops
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Ryan
WOD
Deadlift
5×5 Across
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Box Jumps!
WOD
15 min AMRAP
6 Burpee Box Jumps
8 Goblet Squats
10 Situps
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Shay mobilizes for 20-30 minutes at day. How much do you do?
WOD
“Helen”
3 Rounds
Run 400 Meters
21 KB Swings 53/35
12 Pullups
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Casey
WOD
Front Squat
3×5 across
then
On the Minute for 10
5 Ball Slams
4 Plyo Pushups
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Jason hitting his hollow position
WOD
Partner Workout
3 Rounds
Run 200 Meters x 2
Run 400 Meters x 2
Run 600 Meters x 2
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Chris Spealler at the South West Regional
WOD
Run 400 Meters
15 Hang Cleans 135/95
15 Toes to Bar
Run 300 Meters
12 Hang Cleans
12 Toes to Bar
Run 200 Meters
9 Hang Cleans
9 Toes to Bar
Run 100 Meters
6 Hang Cleans
5 Toes to Bar
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Krista hitting her mobility work!
WOD
4 Rounds
12 Overhead Squats 95/65
12 Pushups
12 Box Jumps
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Pull Up Mechanics with KStarr -
Links
Mobilitywod
What is Crossfit?