by Kevin Ogar | Dec 6, 2016 | WOD
– PR’s on PR’s on PR’s on PR’s Strength: “CrossFit Total” 1RM Back Squat 1RM Press 1RM Deadlift 3 attempts at each lift after warm up. 15 minutes per lift allowed. Speed: 1000M Row for Time. Weightlifting:...
by Kevin Ogar | Dec 5, 2016 | WOD
-You are stronger than you think you are! Gymnastics: 10-9-8-7-6-5-4-3-2-1x Strict Pull Ups Strict Dips WOD: 3 Rounds: 21Cal. Row 15x Handstand Push Ups 7x Front Squats (225/155#) Weightlifting: Power Snatch@70% (4x1) Power Clean & Jerk@70%...
by Kevin Ogar | Dec 4, 2016 | WOD
-DB Thrusters and Burpees…….. Enjoy Strength: MOFO7 10xEMOM (Alternating): 7x Deadlift (70%W1RM) 7x Bench Press (70%W1RM) WOD: 10 Rounds: 30s Burpees 30s Rest 30s DB Thrusters (35/25#) 30s Rest Weightlifting: Snatch@65% (3x1) Clean...
by Kevin Ogar | Dec 2, 2016 | WOD
WOD: “A Celebration of a Cancer Free Life” 6 Rounds: (Teams of 2) 24x Wallballs (20/14#) 12x Burpees 24x Power Cleans (135/95#) 12x Pull Ups 24x Sit Ups 12x Ring Dips One person holds a KB while the other person works. Weightlifting: 1RM Snatch 1RM...
by Kevin Ogar | Dec 1, 2016 | WOD
WOD: 18x EMOM: 1 Minute: 40s Burpee Box Jump (24/20″) 2 Minute: 30s Squat Cleans (225/155#) 3 Minute: 20s Bar Muscle Ups Speed: 4x 500M Row (Ramping) Rest 2 Minutes Between Efforts. Weightlifting: Snatch@40-50% (8x1) Clean & Jerk@40-50% (8x1)...
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