by Kevin Ogar | Mar 19, 2018 | WOD
MEU: 5RM Zercher Squat Use the axel bar or use a yoga mat around the bar to protect your arms. WOD: 21-15-9x Unbroken Front Squats (AHAP) Ring Rows (Vertical Straps = Rx) Some of you may recognize this as CFWT’s Day #1 Fundamentals...
by Kevin Ogar | Mar 18, 2018 | WOD
DEU: Tabata (8 Rounds) Floor Press @50-60%1RM Bench Press ADVANCED: Hold the bar in lock out for 10s “Rest”. WOD: 10x EMOM: 12/10Cal. Row Rest 2 Minutes 10x EMOM: 6x Clean & Jerk (135/95#) Rest 2 Minutes 10x EMOM: 10x Bar-Facing Burpees Scale...
by Kevin Ogar | Mar 16, 2018 | WOD
WOD: “CrossFit Open 18.4” 21-15-9x Deadlift (225/155#) Handstand Push Ups Then… 21-15-9x Deadlift (315/205#) 50FT Handstand Walk 9 Minute Time...
by Kevin Ogar | Mar 15, 2018 | WOD
Weightlifting: 10x EMOM: Hang Squat Snatch Start at a moderate weight & get heavy. WOD: “Unapologetic Helen” 1200M Run 63x KB Swings (35/55#) 36x Pull...
by Kevin Ogar | Mar 14, 2018 | WOD
MEU: APRE6 (W1): Barbell Row (ME Set) The goal is to beat your previous (2018JAN18) ME sets in reps. WOD: 4 Rounds: 8x Sandbag Cleans (80/60#) 12x Alternating Reverse Front Rack Sandbag Lunges (80/60#) 16Cal....
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