by Kevin Ogar | May 31, 2016 | WOD
-Fake it till you make it… through the workout Strength: Bench Press 3RM in 7 Attempts WOD: “Helen” 3 Rounds 400m Run 21 KB Swings 24/16kg 12 Pullups Weightlifting: HBBS- 1sec Pause w/ Belt 1RM Push Press 5RM, then 90% x 5...
by Kevin Ogar | May 30, 2016 | WOD
– Gymnastics: Handstand Push Up 3sec Negative 6x3 WOD: Overhead Squat 1-10-1-20-1-30 Weightlifting: Front Squat- Paused 1 sec w/ Belt 1RM Clean (Paused 2in off Ground) and Jerk EMOM Start 70% 6x1 working up- no misses CMI1-...
by Kevin Ogar | May 29, 2016 | WOD
-Remember Memorial Day isn’t just a three day weekend. Take time today to honor those who gave all in defense of our great Nation. Friendly Reminder!! CrossFit WatchTower is closed today. We will be venturing out on a mission of Community and joining Method...
by Kevin Ogar | May 27, 2016 | WOD
-YAY! Follow the Leader!! Gymnastics: Weighted Pullups 10-5-5-3-3-1-1-1 WOD: Teams Of 4- Follow the Leader 20 Push Press 95/65# 40 RDL from Top 95/65# 60 Ring Rows 80 Double Unders There and Back Weightlifting: HBBS- No Pause w/ Belt 1RM ...
by Kevin Ogar | May 26, 2016 | WOD
-Run Harder…. You’ll be fine….. WOD: 6 Rounds 200m Run 6 Bar Muscle Ups 12 Snatches 115/75# Core Stability: Tabatta T2B and Medball Side Throws Alternate the 2 movements for 8mins 20secs on 10sec off Weightlifting: Warm up w/ OH...
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