CrossFit Soda City At Home – 5/27/2020 Wednesday
CrossFit Soda City At Home 5/27/2020 – Wednesday 8 minute AMRAP 20 SA Hang DB C&J (sw ea 5) 50 DU Extra Credit 5 min AMRAP 25 Sit-ups 25 Russian Swings (eye level – KB, DB, or Object)...
View ArticleCrossFit Soda City At Home – 5/28/2020 Thursday
CrossFit Soda City At Home 5/28/2020 – Thursday 8-12 Goblet Lunges ea side (rest as needed) x4 + 10-15 SA Suitcase Deadlifts ea side (rest as needed) x4 + 1 mile Run Warm-up – 3-4 minute Run –...
View ArticleCrossFit Soda City At Home – 5/29/2020 Friday
CrossFit Soda City At Home 5/29/2020 – Friday for time: 3 Rds 12 SA DB Thrusters (sw ea 6) 12 DB Facing Burpees – directly into – 3 Rds 12 Goblet Thrusters 12 Lateral Burpees Over DB Extra Credit...
View ArticleCrossFit Soda City At Home – 5/30/2020 Saturday
CrossFit Soda City At Home 5/30/2020 – Saturday for time: 40 V-Ups 1200m Run 40 Alt DB Snatches 800m Run 40 Step-ups w/ DB @ 20″ 400m Run Warm-up – 3-5 minute Run – 1 min FLR – Both Kicks &...
View ArticleCrossFit Soda City At Home – 5/31/2020 Sunday
CrossFit Soda City At Home 5/31/2020 – Sunday 30+ minutes of Activity + Mobility MOBILITY You can look up any of these stretches if you are unfamiliar, also feel free to reach out to us with...
View ArticleCrossFit Soda City At Home – 6/1/2020 Monday
CrossFit Soda City At Home 6/1/2020 – Monday At Home: 0-10 1000m Run for time + 10-20 5 min AMRep 1 SA DB Hang Squat Clean Right 1 SA DB Hang Squat Clean Left 2/2, 3/3, 4/4, etc + 20-30 1000m Run...
View ArticleMacro Monday Recipe – Mississippi Pot Roast
Get ready for a mouthwatering delight with this week’s CrossFit Soda City Macro Monday Recipe for Mississippi Pot Roast. Enjoy! CrossFit Soda City Macro Monday Recipe 6/1/2020 Mississippi Pot Roast...
View ArticleCrossFit Soda City At Home – 6/2/2020 Tuesday
CrossFit Soda City At Home 6/2/2020 – Tuesday Every 6 minutes 5 Strict Pull-ups 10 Lateral Burpees Over DB 12 Goblet Lunges 400m Run x5 Extra Credit 4 Rds 25 Air Squats 200m Run Warm-up –...
View ArticleCrossFit Soda City At Home – 6/3/2020 Wednesday
CrossFit Soda City At Home 6/3/2020 – Wednesday for time: 700m Run then 7 Rds 14 RKBS 35 DU Extra Credit 4 min Side Plank (continuous) + 400m SC (sw as needed) + 2 Rds Shoulder Openers Warm-up...
View ArticleCrossFit Soda City At Home – 6/4/2020 Thursday
CrossFit Soda City At Home 6/4/2020 – Thursday RETEST 150 Goblet Squats for time **5 Sit-ups EMOM until completion, starting w/ 5 sit-ups** **10 min cap** Extra Credit 6 minute loaded carry...
View ArticleCrossFit Soda City At Home – 6/5/2020 Friday
CrossFit Soda City At Home 6/5/2020 – Friday 4 RFT 400m Run 21 RKBS 15 V-Ups 9 Pull-ups Extra Credit 1 min FLR 1 min Step-ups w/ Object x4 Warm-up – 400m Run – 3 Combos ea Leg – :30 Plank...
View ArticleCrossFit Soda City At Home – 6/6/2020 Saturday
CrossFit Soda City At Home 6/6/2020 – Saturday for time: 10 Rounds 10 Jumping Squats 10/7 Push-ups then 50 Burpees then 1 mile Run **Start run by 18:00** Warm-up – 3-4 minute Run – :30 Sumo...
View ArticleCrossFit Soda City At Home – 6/7/2020 Sunday
CrossFit Soda City At Home 6/7/2020 – Sunday Rest Day + Mobility Goals – Rest or if you feel like it, take on a mile or more. Run it, walk it, whatever. We’re meant to move, so go be human. –...
View ArticleCrossFit Soda City At Home – 6/8/2020 Monday
CrossFit Soda City At Home 6/8/2020 – Monday 4 minutes 400m Run then AMRAP 10 V-Ups 10 alt SA DB Hang Squat Clean Thrusters + Rest 2 minutes x3 Extra Credit 8 Standing SA DB Press 12 Bent Over SA...
View ArticleMacro Monday Recipe – Zucchini Bread Protein Muffins
You know it’s going to be a good day when muffins are involved! Enjoy this week’s CrossFit Soda City Macro Monday Recipe for Zucchini Bread Protein Muffins. CrossFit Soda City Macro Monday Recipe...
View ArticleCrossFit Soda City At Home – 6/9/2020 Tuesday
CrossFit Soda City At Home 6/9/2020 – Tuesday 5 min on / 3 min off – Max Reps 5/3 Strict Pull-ups / 10/7 Push-ups / 30 DU – Max Reps 30 Air Squats / 15 Goblet Push-Press – Max Reps 5/3 Strict...
View ArticleCrossFit Soda City At Home – 6/10/2020 Wednesday
CrossFit Soda City At Home 6/10/2020 – Wednesday for time: 40 SA OH Lunges (sw sides every 10) 40 alt SA Devil’s Press 40 alt Step-ups w/ Object 40 Burpees **16 minute cap** Extra Credit 5 min...
View ArticleCrossFit Soda City At Home – 6/11/2020 Thursday
CrossFit Soda City At Home 6/11/2020 – Thursday Swole Sesh 8-12 Dips (do on railing/counter/chairs/etc) x4 + 12-15 Bent Over Plate Rows (or goblet rows) x4 + 8-12 Standing Plate Strict Presses x4 +...
View ArticleCrossFit Soda City At Home – 6/12/2020 Friday
CrossFit Soda City At Home 6/12/2020 – Friday 50 Plate G2OH 700m Run 50 SA DB Hang C&J (sw ea 5) 700m Run 50 Plate Squats 700m Run **Final Run by 20:00** Extra Credit :30 Hollow Rocks :30...
View ArticleCrossFit Soda City At Home – 6/13/2020 Saturday
CrossFit Soda City At Home 6/13/2020 – Saturday 3 Rounds for time 800m Run 21 Pull-ups (or 15/12 strict) 21 Goblet Squats 300m Plate Carry Warm-up – 3 Rounds of: 1 minute Run 1 Combo ea Leg :30...
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