Tuesday (2019MAR26) – “CrossFit.com 181017”

by | Mar 25, 2019 | WOD

WOD:  “CrossFit.com 181017” 3 Rounds:  2AMRAP: Rope Climbs 2AMRAP: Turkish Get Ups (50/35#DB) Rest 2 Minutes.    Core Stability:  3 Rounds: 10x Back Extensions (10s Hold @ Top of Last Rep) – Slow & Controlled 20x Banded Barbell Back Rack...

Monday (2019MAR25) – WOD

by | Mar 24, 2019 | WOD

Gymnastics:  Tabata (Alternating/8 Rounds Total): Support Hold in Ring Dip 4x Top Hold 4x Bottom Hold Then: 3 Rounds:  10x Hollow Hold 2x Ring Muscle Up Transitions or Seated Muscle Ups from the Floor   WOD:  5 Rounds: 20x Pulls on the Rower (Meters) 10x...

Saturday (2019MAR23) – WOD

by | Mar 22, 2019 | WOD

WOD:  18x E90sO90s (6 Rounds Each/27:00 Total):  Minute 1: 12/10Cal. Airdyne + 6x Shoot Throughs (w/Push Up & Dip) Minute 2: 6x Burpees to 12″ Target + 80FT Double KB Front Rack Carry (2x55/35#) Minute 3: 12/10Cal. Row + 12x KB Snatches (55/35# –...

Thursday (2019MAR21) – WOD

by | Mar 20, 2019 | WOD

WOD:  100Cal. Row (Accumulated) EOMOM: 7x Toe-to-Bar (Excluding at 0:00. Start on the Rower.)   16 Minute Time Cap. Start with a number of TTB you can complete unbroken for at least 3 sets. Quick Transitions! DO NOT RIP YOUR HANDS. Please substitute GHD Sit Ups...