Wednesday (2019JAN09) – WOD

by | Jan 8, 2019 | WOD

Gymnastics:  Vertical or Broad Jumps (5 x Max Distance) – Pick one.   WOD: 10AMRAP: Sandbag Loading (90/60# – 48/40″) If you are feeling beat up today, make this a Teams of 2 WOD. Alternate Load-for-Load with a...

Monday (2019JAN07) – WOD

by | Jan 6, 2019 | WOD

Strength:  Push or Split Jerk (3 – 2 – 1 – 3 – 2 – 1) Weighted Dip (3 – 2 – 1 – 3 – 2 – 1) Wave-load: Second set of 3 reps needs to be heavier than the first set. Seconds set of 2 reps needs to be heavier...

Saturday (2019JAN05) – TeamWOD

by | Jan 4, 2019 | WOD

WOD:  Teams of 2: 12AMRAP: 8Cal. Ski Erg or Airdyne 8x KB Swings (55/35#) 16M Bear Crawl (Teammates Alternate Rounds.) Rest 1 Minute. 8AMRAP: 1:1:1 Ratio Single-Arm KB Thrusters – Right (55/35#) Single-Arm KB Thrusters – Left (55/35#) CTB Pull Ups (Both...

Friday (2019JAN04) – “Nasty Girls”

by | Jan 3, 2019 | WOD

WOD:  “Nasty Girls” (CrossFit.com 051204) 3 Rounds: 50x Air Squats 7x Ring Muscle Ups 10x Hang Power Cleans (135/95#)   OR   “Stoned Nasty Girls at the Bar with Guns” 3 Rounds: 50x Pistols (Total) 7x Bar Muscle Ups 10x...