Monday (2018OCT01) – “CrossFit.com 180903”

Weightlifting:  10x EMOM: Hang Clean & Jerk @ 70%+ Start at 70% & build in weight.   WOD: “CrossFit.com 180903“ 3 Rounds: 25x DB Push Jerk (2x50/35#) 50x Double Unders 25x DB Weighted Step Ups – Low Carry (2x50/35#) (24/20″) 50x...

Saturday (2018SEP29) – TeamWOD

TeamWOD: Teams of 3: 17AMRAP: 10Cal Row (Each Teammate) 10x Box Jump Overs (24/20″) (Each Teammate) 20x Handstand Push Ups (Team) Each Round: + 2Cal. Row + 2x Box Jump Overs + 4x HSPU   WOD: Coach Lena did this workout at CrossFit...

Friday (2018SEP28) – “CrossFit.com 161126”

Gymnastics:  5 Rounds: 30s Handstand on Wall Stepping Up & Down on a Plate (25-45#) Rest 1 Minute MOD: If this is too advanced, put pull up bar at ankle height. Work on shifting body and picking up your hands.   WOD:  “CrossFit.com 161126“ 10 Rounds:...

Wednesday (2018SEP26) – WOD

Strength: Bench w/ Chains Attached by Bands (5x3) (EOMOM)   WOD: 10x E3MO3M: 10x GHD Sit Ups 12x Hand-Release Push Ups 10Cal. Airdyne   WOD:  CrossFit Linchpin (Pat Sherwood)   Learn more about CrossFit...