by Kevin Ogar | Feb 22, 2017 | WOD
Gymnastics: Wrist Stretches Upward Dog/Child’s Pose Thread the Needle Shoulder Backward Extensions (Knees side to side) Seated Straddle Seated Straddle (Right/Left Leg) Butterfly (Reach Forward) Pike (Reach Forward) Hip Bridges Downward Facing Dog (Stretch...
by Kevin Ogar | Feb 21, 2017 | WOD
Strength: Work up to a Heavy Deadlift WOD: “CrossFit.com 161212” 20 Cal. Bike 20x Clean & Jerk (165/110#) 20 Cal. Bike Weightlifting: Reduce by 10% Push Press + BTN Jerk + BTN Split Press 3x(2+2+2) Power Clean + Front Squat + Clean +...
by Kevin Ogar | Feb 20, 2017 | WOD
Gymnastics: Posterior Pelvic Tilt & Anterior Pelvic Tilt in Plank Position (10xPPT/10xAPT w/3s Hold) Weightlifting: 6-5-4-3-2-1x UB Hang Power Snatch Increase weight as the repetitions decrease. WOD: 3 Rounds: 15x Burpee Box Jumps (24/20″) 15x...
by Kevin Ogar | Feb 19, 2017 | WOD
Limited Schedule Today: 5:45-6:45AM 6:45-7:45AM (Challenge Class) 9:30-10:30AM 4:30-5:30PM 7:30-8:30PM (Challenge Class) Strength: 1RM Back Squat WOD: 5 Rounds: 250/200M Row 25x KB Swings (70/55#) 30FT Overhead Walking Lunge (155/105#) Rest 3 Minutes. Complete...
by Kevin Ogar | Feb 17, 2017 | WOD
1980s WOD: (Teams of 3-4) “ME, MYSELF & I JUST STRAIGHT UP DIED IN YOUR ARMS TONIGHT, BUT PAPA DON’T PREACH. BUST A MOVE IN PURPLE RAIN.” The WOD is as long as the title, so scrunch up your leg warmers & rock the Casbah… 19x Thrusters...
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