by Kevin Ogar | May 25, 2017 | WOD
Strength (MEU): 1RM Weighted Dip 1xME @ 50%1RM 1ME @ BW 1ME @ Band Assisted WOD: “INDY 500″ Row (Calories) Double Unders (3:1 SNG) Clean & Jerk@80%1RM (1C&J=5Reps) HSPU (1Strict=5Reps / 1Kipping=3Reps) Box Jumps (24/20”) Burpees Your...
by Kevin Ogar | May 24, 2017 | WOD
Strength (DEL): Sumo Straight-Leg Deadlift (1x20) Conventional Straight Leg Deadlift (1x20) Dimmel Deadlift (1x20) 30-40%1RM. You should be able to complete the reps in one set. No straps. Alternate with a partner. WOD: 6 Rounds: 200M Run 6x GTO Plate (45/35#)...
by Kevin Ogar | May 23, 2017 | WOD
Gymnastics: 5 Rounds: 10x Hollow Rocks 10x Shoulder Taps 3x Attempts (Kick Ups) at Handstand Walking WOD: 15AMRAP: 25-20-15-10-5x Dips 50-40-30-20-10x AbMat Sit Ups Then….”Karen” 150x Wallballs (20/14#) If you complete Karen, post a time. If...
by Kevin Ogar | May 22, 2017 | WOD
Strength (DEU): 100x Push Ups (AFSAP) Rest 1 Minute Between Attempts. After 5 Attempts, use a Sling Shot. WOD: 12AMRAP: 3-6-9-12x Hang Clean (115/75#) Box Jumps (24/20″) Weightlifting: Jerks @60% (3) @65% (3) @70% (2x1) @75% (2x1) Hang Power Cleans...
by Kevin Ogar | May 21, 2017 | WOD
Strength: (MEL) Box Back Squat @ 90%+ 3x1x Box Back Squat (w/Reverse Bands) @ 95%+ WOD: CrossFit Mainsite 170507: “Quarter Gone Bad” 5 Rounds: 15s Thrusters(135/95#) Rest 45s 15s Weighted Pull Ups (50/35#) Rest 45s 15s Burpees Rest 45s Score is...
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