Saturday (2018NOV17) – “CrossFit.com 180908”

WOD:  “CrossFit.com 180908“ EMOM: Perform 1 Lift (+10/5#): Snatch Clean Deadlift Start with an empty barbell & snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift...

Friday (2018NOV16) – WOD

WOD:  Goal: 3000M Row 3AMRAP: Row (Meters) 30s Rest/Transition 1AMRAP: Box Jumps (30/24″) 1AMRAP: Dips 30s Rest/Transition 30 Minute Time Cap. You have 3 minutes to row. For every interval until you reach 3000M, do 1AMRAP Box Jumps  & 1AMRAP Dips. Each rep...

Thursday (2018NOV15) – WOD

WOD:  1AMRAP: Renegade ManMakers (35/25#) – No Rest – 3AMRAP: 10x Pull Ups 10x Burpees Rest 2 Minutes. 3AMRAP: 3x Renegade ManMakers (35/25#) 5x Pull Ups – No Rest – 1AMRAP: Burpees Post your total number of reps for each AMRAP.   Core...

Wednesday (2018NOV14) – WOD

Strength: 5 Rounds (EOMOM): 5x DB Lateral Across-Body Step Ups (Low Carry) (EACH) 5-8x DB Z-Press 10x DB Overhead L-Sit Single-Leg Lifts (EACH) Go Heavy on the Set Ups, but use the same weight for the Z-Press & Leg Lifts.   WOD: 10AMRAP: 1x Wall Walk 1x Front...

Tuesday (2018NOV13) – WOD

How are those biceps feeling on Week #2 of the CFWT Lifters vs. CrossFit Challenge?   Gymnastics:  5 Rounds: 1x Weighted Pull Up 3x Strict Pull Ups 5x Kipping Pull Ups Rest as needed between rounds.   WOD: 7AMRAP: 50x Double Unders 50x Ball Slams (30/25#) AMRAP: DB...