Wed. March 25, 2020CrossFit GunnisonMar 24, 20201 min readClick below forPARK WOD SIGN UPhttps://www.youtube.com/watch?v=stTlK90nHsUWarm Up2RDS20 Skiers7 Plank Burpees7 Push Ups20 Skaters7 1-1/2 Squats10 Lunges-then-2rds Mobility20sec Each Side Runners Lunge20sec Each Side Pigeon Stretch1. STRENGTH5rds10 Each Side DB/KB Strict Press10 (ES) DB/KB Bent Over Row10 DB/KB Front Raise (10 total. Sets 4 & 5 max effort)REST!! As needed. 2. Workout of the DayTabata (20sec On/ 10sec Off)8rds at each station (4min)- DB/KB Front Squats1min Rest- Elevated Foot Taps1min Rest- DB/KB Front Rack Lunges*NO DB/KB NO PROBLEM. DO BODY WEIGHT*
Tues June 9, 2026Sumo Deadlift (22) 1 set of 8reps at 45-50% 1 sets of 6 reps at 65-60% 1 sets of 5 reps at 70% 1 sets of 4 reps at 75% 3 sets of 3 reps at 80% or same weight as 5/12 10min AMRAP 10 Chest to Bar Pull-U
Mon. June 8, 2026Bench Press 5 sets of 5 reps Goal 5-10lb more than 5/8 7min AMRAP 200m Run 14 Alt DB Hang Power Clean (70/50)
Fri June 5, 20263rds NFT 10 Strict Press 8ES Front Rack Step Up 2rds For Time: 20 Goblet Squats (53/35) 20 KB Swings (53/35) 20 Alt KB Lunges (53/35) 400m Run (500m Row)
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