by Kevin Ogar | Apr 18, 2016 | WOD
-mwahahahahahahaha WOD: 10x EMOM: 5x Front Squats (205/135#) Max Russian KB Swings (70/55#) Use a rack for the front squats. The squats should be unbroken. If it is beyond your ability, please use 70-75%1RM. If you miss front squat reps before the minute...
by Kevin Ogar | Apr 17, 2016 | WOD
WOD: 3 Rounds: 20x Push Press (35/25#DBs) 60′ Lunge (High Carry 35/25#) 20x Burpees Gymnatics: 5AMRAP: 1x Pull Up 2x TTB 3x HSPU ADVANCED: Make all movements STRICT. Weightlifting: Low Hang Snatch (2in off ground) 6x3 Good Mornings w/ Bands...
by Kevin Ogar | Apr 15, 2016 | WOD
-Arnold always knows whats up! WOD: Teams Of 4 For Time Follow the Leader: 30 Wall Balls 20/14# 30 C2B Pullups 30 Pistols Alternating 30 One Arm Dumbbell Snatches Alt 70/50# Weightlifting Snatch 2RM -3 misses and move on Clean and Jerk 2RM -3 misses and...
by Kevin Ogar | Apr 14, 2016 | WOD
-No CrossFitters like anyone with the name Fran WOD: “Fran” 21-15-9 Thrusters 95/65# Pullups Weightlifting: Power Snatch 3RM then 6min EMOM 65-75% of 3RM x 3 TnG Banded 2nd Pulls 5x8 for position not weight L-sits...
by Kevin Ogar | Apr 13, 2016 | WOD
-Enjoy All! WOD: 5 Rounds 20ft Plate Push 45/35# 10 S2OH 135/95# 20ft Plate Push 45/35# 20 Deadlift 135/95# -1min on/1min off till finished Weightlifting: Make up...
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