by Kevin Ogar | Nov 19, 2017 | WOD
23 November (7:00-8:30AM): “Earn Your Turkey” 25 November (9:30-10:30AM): “Bring Your Friend(s) to CFWT Day” DEL: Box Squats 50% x 2 x 12 on the 45secs WOD: 10min AMRAP 10 cal Ski Erg 10 Deadlift 225/155# 10 Hand Release...
by Kevin Ogar | Nov 17, 2017 | WOD
WOD: Teams of 2: 50x Back Squats (135/95#) 20x Box Jumps (30/24″) 40x Front Squats (135/95#) 20x Box Jumps (30/24″) 30x Cleans (135/95#) 20x Box Jumps (30/24″) 20x Snatches (135/95#) 20x Box Jumps (30/24″) 5AMRAP: Burpees (Alternating) Teammate...
by Kevin Ogar | Nov 16, 2017 | WOD
MEL: Triple Jump for Distance WOD: “CrossFit.com 171022” 60x Sit Ups 50x TTB 40x GHD Sit Ups 30x Pull Ups 20x Strict Pull Ups 10x Bar Muscle...
by Kevin Ogar | Nov 15, 2017 | WOD
DEU: Ring Muscle Up Complex 5 Sets: 4x Toe-Through-Rings 3x Ring to Hips 2x Muscle Ups 1x Ring Dip Rest 2-3 Minutes between sets. WOD: 3 Rounds: 400M Run 30x Hand-Release Push Ups 20x DB Snatches (Alternating)...
by Kevin Ogar | Nov 14, 2017 | WOD
Weightlifting: Muscle Snatch + Hang Power Snatch + Hi Hang Full Snatch 7 x (1+1+1) WOD: 5 Rounds 15 DB Thrusters 50/35# 50 Double Unders 15 C2B...
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