Columbia CrossFit addresses your goals by developing balanced fitness across the ten physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, Balance, and Cardiovascular endurance.
We accomplish these ten physical skills with constantly varied, functional movements that are executed at high intensity with the goal of increasing work capacity – across broad time and modal domains – then maintaining that capacity for as long as possible.
Columbia CrossFit is for everyone and anyone. CrossFit is universally scalable. Whether you are an elite athlete or a beginner, CrossFit can help you reach your fitness goals. Our certified staff is here to help you reach your fitness potential. At Columbia CrossFit we are a community, here to encourage each other, compete, and have fun while becoming more fit!
WOD
Rx
Intermediate
Beginner
Skill Work
HSPU & Power Cleans
9-15-21
Power Cleans (135/95)
Handstand Push Ups
Farmers Carry
3x60ft
Skill Work
HSPU & Power Cleans
9-15-21
Power Cleans (115/80)
Handst...
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WOD
Rx
Intermediate
Beginner
4 Rounds for Time:
500m Row
10 OHS (155/105)
4 Rounds for Time:
500m Row
10 OHS (115/80)
4 Rounds for Time:
350m Row
10 OHS (65/45)
Notes:
Today we have a couplet of rowing and overhead squats.
...
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WOD
Rx
Intermediate
Beginner
AMRAP:20
1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
-then-
400m Run
2 Rounds of Cindy
400m Run
3 Rounds of Cindy
400m Run
4 Round of Cindy
400m Run
AMRAP:20
1 Round of Cindy:
5 Modified Pull-ups/...
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WOD
Rx
Intermediate
Beginner
Skill Work
Snatch
Proper Bailing from Snatch
1-1-1-1-1
Snatch
Skill Work
Snatch
Proper Bailing from Snatch
1-1-1-1-1
Snatch
Skill Work
Snatch
Proper Bailing from Snatch
1-1-1-1-1
Snatch
Keep Weight Low
Focus on ...
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