by Kevin Ogar | Jul 25, 2018 | WOD
Strength: Rack Chins (3x5) @ 30X2 Tempo Floor Press (3x5) @ 2012 Tempo Add weight from last week. WOD: 800M Run 100x KB Swings (55/35#) Score: You will have 3 scores. First, the time for run. Second, the time for KB Swings. Third, your total...
by Kevin Ogar | Jul 24, 2018 | WOD
WOD: “Shark Week” 3 Rounds (E5MO5M): Alternate Between: 1.) THE ATTACK 20x Wallballs (20/14# – 10FT) 15x Sit Ups 10x Ground-to-Overhead (135/95#) 60FT Overhead Walk (135/95#) 2.) THE ESCAPE 500M Row ADVANCED: If you Clean & Jerk more than...
by Kevin Ogar | Jul 23, 2018 | WOD
Strength: 1RM Turkish Get Up WOD: 7AMRAP: 7x Deadlift (225/155#) 10x Jumping Squats EMOM: 1x Renegade Manmakers (35/25#) WOD: “Erikamrap Epigram” from CFMK...
by Kevin Ogar | Jul 22, 2018 | WOD
Strength: Front Squat (5x3) @ 3331 Tempo WOD: “Annie” (CrossFit.com 050907) 50 – 40 – 30 – 20 – 10x Double Unders Sit...
by Kevin Ogar | Jul 20, 2018 | WOD
WOD: “Fight Club” 3 Rounds: 1AMRAP @ Each Station Thrusters (95/65#) Power Cleans (95/65#) Box Jumps (24/20″) Pull Ups Airdyne (Calories) Rest WOD from...
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