by Kevin Ogar | Sep 20, 2016 | WOD
The Following Movement Standards should help everyone decide which division to sign up for! Happy Training! See everyone in November! MOVEMENT RX SCALED Back Squat Body Weight ¾ Body Weight Ball Slam 40/30# 30/20# Box Jumps 30/24” 24/20” Burpees Yes Yes Clean...
by Kevin Ogar | Sep 19, 2016 | WOD
-DON’T TEAR YOUR HANDS TODAY!!!!!! Midline: GHD Situps 3x15 *in groups so that those of you who are new to GHD Situps get a spotter WOD: “Death by Alternating Minutes” Even: Pullups Odd: BB Jump Squats 45/35# -Add a rep each minute till...
by Kevin Ogar | Sep 18, 2016 | WOD
-Good for you Carl Spackler! Strength: MOFO Monday’s 10min EMOM Alt 10 OHS @60% Working 1RM 10 Bench Press @60% Working 1RM WOD: 4 Rounds 400m Run 12 Power Snatch 115/80# Weightlifting: Snatch Grip Thruster Behind Neck to OH Squat Paused...
by Kevin Ogar | Sep 16, 2016 | WOD
WOD: “CrossFit Team Series 2016: Event #3” Teams of 4: (MM then FF) 5AMRAP: Row (Calories) 5AMRAP: Push Press (RX:115/80# – MOD:75/55#) Time Cap: 15 Minutes Weightlifting: HBBS Time Under Tension@60-65%1RM (3x1)E90sO90s. No Racking the Bar....
by Kevin Ogar | Sep 15, 2016 | WOD
Gymnastics: 4 Rounds: 1Minute Hollow Rock (or Hold) ME HS Walk Time Under Tension: Squat: (6x1)E30sO30s@60-70%. No Racking the Bar. WOD: 12AMRAP: 3x Double KB Hang Cleans (55/35#) 3x Double KB Front Squats (55/35#) 3xDouble KB Jerks (55/35#) 9x Ball...
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