by Kevin Ogar | Sep 6, 2018 | WOD
Weightlifting: Speedy Box Squats @ 55% (6x3). Rest 90s Between Sets. Speed from the bottom is critical. WOD: 20xEMOM (Alternating): 15/12Cal Airdyne 10x DB Bench Press...
by Kevin Ogar | Sep 5, 2018 | WOD
WOD: “The Dude” 3 Rounds: 200M “Bucket” Carry (70/45#)* 12x Burpees 58x Air Squats 800M Run Cash Out: 1x Pull Up *Odd Object Carry (sandbag, stone, heavy slam ball, etc.) in front of the body. “The Dude” is a memorial WOD...
by Kevin Ogar | Sep 4, 2018 | WOD
Weightlifting: Power Clean + Front Squat 5x2(1+1) WOD: “CrossFit.com 180811” 10AMRAP: 5x Power Cleans (205/135#) 10x...
by Kevin Ogar | Sep 3, 2018 | WOD
Weightlifting: Power Snatch + OHS 5x2(1+1) WOD: 15AMRAP: 300M Ski Erg 50FT. Walking Lunge 30s Ring Plank Hold 15x GHD Sit Ups...
by Kevin Ogar | Sep 2, 2018 | WOD
***Labor Day (Today): 9:30AM Class Only*** WOD: Teams of 2-3: 80Cal Row 80x Ring Dips 70Cal Row 70x Wallballls (20/14#) 60Cal Row 60x Deadlift (185/125#) 50Cal Row 50x Burpees Over The Rower 40Cal Row 40x Shoulder-to-Overhead (135/95#) 30Cal Row 30x Power Cleans...
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