by Kevin Ogar | Mar 7, 2017 | WOD
Strength: 5x5 TNG Power Cleans 5x5 Front Squat 10xEMOM: Alternating Movements WOD: 3 Rounds: (1 Minute At Each Station) Row (Calories) GHD Sit Ups Stone Loading (95/70#) Wallballs (20/14#) Box Jumps (24/20″) 1 Minute Rest Between Rounds. Score is Total...
by Kevin Ogar | Mar 6, 2017 | WOD
Gymnastics: Handstand Walking Work (15 Minutes) WOD: “CrossFit.com 170226” 12AMRAP: 3x Rope Climbs 12x Push Press (135/95#) 50x Double Unders Weightlifting: Muscle Snatch + OH Squat + Sotts Press 4 x (2+2+2) Pause Snatch Pulls...
by Kevin Ogar | Mar 5, 2017 | WOD
-mmmmmm calories! Strength: 10min EMOM Alt. Minutes 5x Push Press 5x Deadlift WOD: 21-15-9 Rowing Calories Front Squats 135/95# Rest 3mins 9-15-21 Front Squats 95/65# Rowing Calories Weightlifting: Monday Muscle Snatch + Snatch Push Press + OH...
by Kevin Ogar | Mar 3, 2017 | WOD
WOD: “CrossFit Open 17.2” Weightlifting: 1RM Snatch (for Day): After 60%, Increase 3-5% with singles until you reach your D1RM. 1RM Clean & Jerk (for Day): After 60%, Increase 3-5% with singles until you reach your D1RM. Paused Back Squat (3s...
by Kevin Ogar | Mar 2, 2017 | WOD
Gymnastics: 10Minutes: 1RM Deficit HSPU 1RM Box Jump E90sO90s: 10x3 Box Jumps (85%1RM) + ME HSPU (No Deficit) WOD: 6 Rounds: 12x Double-KB Front Squats (32/24KB) 12x GHD Sit Ups Weightlifting: Muscle Clean + Front Squat + Clean Sotts Press 4x(2+2+2)...
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