by Kevin Ogar | Jun 24, 2016 | WOD
***Method CrossFit @ 9:30AM*** CrossFit WatchTower is Closed. WOD: “Murph” 1-Mile Run 100x Pull Ups 200x Push Ups 300x Air Squats 1-Mile Run Partition Pull Ups, Push Ups, & Air Squats as needed. If you have a 20# weight vest, wear it. ...
by Kevin Ogar | Jun 23, 2016 | WOD
***MURPH Tomorrow @ 9:30AM (Method CrossFit)*** WOD: “Granite Games Qualifier 16.3” 12AMRAP: 12x CTB Pull Ups 8x Deadlift (245/165#) 12x HSPU 8x Deadlift (245/165#) Speed: 16x EMOM: 150FT Butcher Push (270/180#) Alternate with a Partner (8 Each)....
by Kevin Ogar | Jun 22, 2016 | WOD
***Yoga Today @ 4:30PM*** Gymnastics: 7AMRAP: 4x Strict HSPU 5x Clapping Push Ups 6x Pistols Treat as skill work. WOD: “Woodchuck’s Chuck” 10-20-30-30-20-10x Row (Calories) 30-20-10-10-20-30x KB Swings (70/55#) Weightlifting: Clean Up...
by Kevin Ogar | Jun 21, 2016 | WOD
WOD: 00:00-20:00: 400M Sandbag Run (80/60#) 400M Run 400M Sandbag Run (80/60#) 400M Run (Rest for Remaining Time…& Then…) 20:00-28:00M: 2AMRAP: Deadlift (275/185#) 1M Rest. 2AMRAP: Hang Power Clean (185/125#) 1M Rest. 2AMRAP:...
by Kevin Ogar | Jun 20, 2016 | WOD
WOD: 5-4-3-2-1x Rope Climbs Stone-to-Shoulder (165/115#) Speed: 5AMRAP: 150FT Run 75FT Lunge (40/30# Ball Slam @ Chest) Weightlifting: Heaving Snatch Balance: 1RM w/ 3 sec Pause, then 80% x 3 No Pause Front Squat 3 sec Pause w/ Belt: 1RM ...
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