by Kevin Ogar | Mar 19, 2019 | WOD
Strength: 6x EMOM (Alternating): 3x Back Squat (65-70%) 3x Banded Deadlift (65-70% Bar Weight) – Very Light Band Do AT LEAST 3 Warm Up Sets building to 65-70% for each lift. WOD: 400M Run 30x Pull Ups 20x KB Swings (70/55#) 400M Run 50x Box Jumps...
by Kevin Ogar | Mar 18, 2019 | WOD
WOD: 5 Rounds: 10x Sandbag Lungsters (Right Front Rack Lunge + Left Front Rack Lunge + Thruster) (70/50#) 10x Burpees (WOD based off SLC CrossFit WOD suggested by Coach Lena.) Endurance: Rotate in Teams of 3. 15x EMOM: 10Cal. Airdyne 10Cal. Row...
by Kevin Ogar | Mar 17, 2019 | WOD
Gymnastics: Alternate with a Teammate: 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20x Pistols (Total/Alternating) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10x Broad...
by Kevin Ogar | Mar 15, 2019 | WOD
WOD: “Granite Games Throwdown Event #3″ Teams of 3: 10AMRAP: 12x Partner Deadlift (405/265#) (Teammate #1 & #2) Hangs from the Pull Up Bar (Teammate #3) 12x DB Front Rack Box Step Overs (35#-24″/20#-20”) (Teammate #1) Rest (Teammate #2...
by Kevin Ogar | Mar 14, 2019 | WOD
WOD: “CrossFit Open 19.4” 3 Rounds: 10x Snatches (95/65#) (Sc: 65/45#) 12x Bar-Facing Burpees (Sc: Step Overs) Rest 3 Minutes. 3 Rounds: 10x Bar Muscle Ups (Sc: Pull Ups) 12x Bar-Facing Burpees (Sc: Step Over) 12 Minute Time Cap. ...
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