Monday (2017JAN09)

by | Jan 8, 2017 | WOD

Strength: APRE 3 (Week 1) 6@50% 3@75% ME@100% ME@100% (Adjusted)   WOD: “CrossFit Mainsite 161206” 21-18-15-12-9-6-3x GHD Sit Ups Shoulder Press (95/65#)   Weightlifting: Snatch@90-95% (1) Clean & Jerk@90-95% (1) Front Squat@90% (1) Bench...

Saturday (2016JAN07)

by | Jan 6, 2017 | WOD

WOD: Teams of 4 (MMFF): 10AMRAP: Max Meter Row (MMFF) Max Handstand Walk (Wheelbarrow) (MMFF)   REST: 10 Minutes   10AMRAP: 2 Rounds (M1F1): 5x Synchronized Front Squats (185/125#) 10 Synchronized Bar Facing Burpees 2 Rounds (M2F2): 5x Synchronized Front...

Friday (2016JAN06)

by | Jan 5, 2017 | WOD

Speed: 10AMRAP: 75FT Lunge 75FT Sprint   WOD: 100x Double Unders 20x Power Cleans (155/105#) 30x CTB Pull Ups   Core Stability: 100x Dynamic Sit Ups   Weightlifting: 1RM Jerk Jerk@80% (3x1) Power Snatch@70% (3x3) Power Clean@70% (3x3) Back Squat Vs...

Thursday (2016JAN05)

by | Jan 4, 2017 | WOD

Gymnastics: Tabata (8 Rounds Each/Alternating): Frog Stiff Bear   WOD: “Cindy’s Snatch” 20AMRAP: 1x Snatch (185/125# or 85%1RM) 5x Pull Ups 10x Push Ups 15x Squats   Weightlifting: Cheesecake Recovery...

Wednesday (2017JAN04)

by | Jan 3, 2017 | WOD

-Hey no burpees today… so you know, you got that going for ya   Strength: Hip Bridges 5x5 Heavier than Week 1   WOD:   20AMRAP: Deadlift (225/155#) Squat Clean (225/155#) Front Squat (225/155#) Jerk (225/155#)   Weightlifting: Clean &...