CrossFit Bemidji WOD for Sep 21,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 Daily Workout for Sep 21,2018 en-us Fri, 21 Sep 2018 00:00:00 MST Fri, 21 Sep 2018 20:15:45 MST CrossFit Bemidji WOD for Sep 21,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitbemidji.com/images/htg_logo_rss.gif 39 31 092118 Fri,Sep 21,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 Fri, 21 Sep 2018 00:00:00 MST Warmup:<br />Row 500m <br />Then- 2 rounds of <br />20 air squats, ring rows and pushups, mountain climbers, abmat situps<br />Then 2x30 sec each- ankle box stretch, plate squat hold, plank, Superman hold, hollow hold<br /><br />Strength:<br />Front squat- 4x4<br /><br /><br />wod:<br />10-20-30 <br />wallballs 20/14<br />Toes to bar <br />single arm dumbell clean and jerk- 50/35 Rowing 9/21 Fri,Sep 21,2018 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 https://crossfitbemidji.com/index.asp?page=results&pageid=1&startdate=20180921 Fri, 21 Sep 2018 00:00:00 MST Warm-Up<br /><br />RomWOD Stretch: 'ROM Dreams'<br /><br />This is going to be a middle-distance row. It's called Jason’s Ladder. It'll consist of 3 Rounds of 12 min. with 4-min paddle rest between each round. The stroke changes every 3 min. Round 1: 18-22-18-22 spm. Round 2: 20-24-20-24 spm. Round 3: 22-26-22-26 spm. Total distance will be recorded on the white board. This will include your rest row.