by Kevin Ogar | Jul 25, 2016 | WOD
-Admit it you’ve done this at least once before Gymnastics: HS Walk AFAP in 5mins WOD: For Time 50 Wall Balls 20/14# 50 OH MedBall Situps 800m MedBall Run Weightlifting: Front Squat- Paused 3sec w/ Belt 3RM Clean (Paused above knee)...
by Kevin Ogar | Jul 24, 2016 | WOD
-GAMES WEEK! We’re going to be doing some of the CrossFit Games workouts we got to watch this past weekend. Enjoy! WOD: For Time: 1.5 Mile Run 5min Break Then Deadlift Ladder 1 Deadlift 20min EMOM OR till Failure Start at 50% of your 1RM Deadlift add 20#...
by Kevin Ogar | Jul 23, 2016 | WOD
-Enjoy! WOD: Teams of 2 2 Rounds 30cal Row 30 Lateral Box Jumps 24/20 30 KB Swings 32/24kg 30 Walking Lunges 30 DB Thrusters 30/20# 300m Run Weightlifting: 1RM Snatch in 3 Attempts 1RM Clean and Jerk in 3 attempts *warmup properly and give 3 good...
by Kevin Ogar | Jul 20, 2016 | WOD
-Burpees for all the CFWT Minions Strength: Pause Push Press (3sec OH) 6x3 WOD: For Time 100 Plate Squat 25/15# 75 Burpees 50cal Row 25 T2B ...
by Kevin Ogar | Jul 20, 2016 | WOD
-Scale appropriately and don’t cough, sneeze or laugh too much Thursday. Gymnastics: Accumulate 15mins of Muscle Up Practice Transition practice MU Strength Practice (3 Pullups + 3 Dips = 1 Muscle Up) Kipping Practice WOD: 3 Rounds 20 GHD Situps (60 Abmat...
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