by Kevin Ogar | Oct 19, 2016 | WOD
Weightlifting: 10x EMOM: 1x Hang Clean (Below the Knee) & Jerk WOD: 5AMRAP: 50x Ball Slams Max Burpee Box Jump Overs...
by Kevin Ogar | Oct 18, 2016 | WOD
Gymnastics: Accumulate 100FT Handstand Walking. Every time you come down perform 3x pistols per leg. WOD: 50x Back Squat (95/65#) 50x GHD Sit Ups 50x Back Squats (75/55#) 50x Hip Extensions 50x Back Squats (55/35#) 50x GHD Sit...
by Kevin Ogar | Oct 17, 2016 | WOD
WOD: CrossFit Mainsite 160923: “Time Priority Diane” 60sAMRAP: Deadlift (225/155#) 60sAMRAP: HSPU 45sAMRAP: Deadlift (225/155#) 45sAMRAP: HSPU 30sAMRAP: Deadlift (225/155#) 30sHSPU No rest between sets. Post total reps as score. Speed: 10x E90sO90s:...
by Kevin Ogar | Oct 16, 2016 | WOD
Strength: MOFO 10x EMOM: 5x Push Jerk@80%W1RM 5x Front Squat@80%W1RM Final set of both lifts is an AMRAP. WOD: 50x Wallpees “Wallpee (n.): medicine ball burpee into medicine ball clean transitioning to a wall ball shot; conducted at high intensity along a...
by Kevin Ogar | Oct 14, 2016 | WOD
Weightlifting: 10x EMOM 1x Snatch WOD: Teams of 4 3000M Row 15x Bar Muscle Ups 30x Overhead Squats (95#) 60x Box Jump Overs (24″) 30x Overhead Squats (95#) 15x Bar Muscle Ups One teammate works at a time on reps while another teammate rows. Teammates can...
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