by Kevin Ogar | Aug 31, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** WOD: “Saved by the Barbell” 3 Rounds: 1 Minute @ Each Station: Burpees Wallballs (20/14#) Deadlifts (115/75#) Wallball Sit Ups (20/14#) Hang Power Cleans (115/75#) Rest 1...
by Kevin Ogar | Aug 30, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** Weightlifting: Box Squat (5x1) Work to a Heavy Single. We will base percentages off your top single in the following weeks. WOD: 2 Rounds: 3AMRAP: 15x KB Swings (70/55#) 100M Sprint Rest 1 Minute...
by Kevin Ogar | Aug 29, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** WOD: 5 Rounds: 3x Deadlift (305/205#) or 75%1RM 14x Pistols 70x Double Unders (3:1 Singles) You can substitute 210M Row for Double Unders. WOD: “Armed & Deadly Zeitgeist” from CFMK...
by Kevin Ogar | Aug 28, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** Weightlifting: Hang Power Clean + Front Squat 5x2(1+1) WOD: 3 Rounds: 400M Run 20x TTB 10x Box Jumps...
by Kevin Ogar | Aug 27, 2018 | WOD
***Labor Day (Monday 2018SEP03): 9:30AM Class Only*** Strength: BB Hip Thrusts (5x5) – Heavy 30x Frog Hip Ups (Elevate Feet) WOD: “CrossFit.com 180511” 4 Rounds: 60s Handstand Hold 60s Static Hang 15x DB Shoulder Press (2x50/2x35#DBs)...
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