by Kevin Ogar | Jul 13, 2016 | WOD
***Yoga @ 4:30PM Today*** Speed: 100M – 200M – 400M – 800M – 400M – 200M – 100M Run Alternating Each Run with a Partner (T#1: 100M Run, T#2: 100M Run, T#1: 200M Run, T#2: 200M Run, Etc.) WOD: Front Range CrossFit Rookie...
by Kevin Ogar | Jul 12, 2016 | WOD
Gymnastics: 3 Rounds: (NFT) 30FT Handstand Walk 1M Rest 20x Pistols (Alternating) 1M Rest WOD: “Dumb Stoned Nasty Girls at the Bar” 3 Rounds: 50x DB Goblet Squats (30/20#DB) 7x Bar Muscle Ups 10x Stone to Shoulders (100/70#) Weightlifting:...
by Kevin Ogar | Jul 11, 2016 | WOD
WOD: 800M Run 21-15-9x Overhead Squats (135/95#) Ring Dips Strength: 50x Barbell Bicep Curls (45#) AFSAP Yoke Carries: 40FT AHAP Weightlifting: 1RM Front Squat: 1sPause w/Belt. 1RM Power Snatch. Then, 80%x2. 1RM Jerk (Blocks). Then, 80%x2. CMI1:...
by Kevin Ogar | Jul 10, 2016 | WOD
WOD: “Black Jack” Card #1: 1x Clean & Jerk (135/95#) 3x Thrusters (135/95#) 5x Hang Power Cleans (135#/95#) 7x Front Squats (135/95#) Card #2: 9x Push Ups 11x Pull Ups 13x Russian KB Swings (70/55#) Card #3: 15x Jump Squats 17x American KB Swings...
by Kevin Ogar | Jul 8, 2016 | WOD
TeamWOD: Teams of 2 Alternate Until Reach Designated Point: Teammate #1: Slam Ball Forward Throw (30/20#) + 4x Burpees Teammate #2: 10x KB Swings (55/35#) Alternate Until Return to Starting Point: Teammate #1: Slam Ball Backwards Throw (30/20#) + 4x Burpees...
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