Monday (2019APR08) – WOD

by | Apr 8, 2019 | WOD

Strength:Tempo Strict Press (tempo = 3133)5 x 5 WOD:5 Rounds20 Lateral Jumps Over Parallettes15 Air SquatsMax Effort L-Sit HoldRest 2...

Saturday (2019APR06) – TeamWOD

by | Apr 5, 2019 | WOD

TeamWOD: Teams of 2: 4 Rounds (Each/Alternating): 6x Box Jumps (24″+) + 6x Sandbag Throws (80/60#) 160FT Sandbag Carry (80/60#) 160FT Farmer Carry (2x50/35#DB)   Teammate #2: Hold a...

Friday (2019APR05) – WOD

by | Apr 4, 2019 | WOD

WOD: 25x EMOM (5 Rounds Each): Minute 1: 14x GHD Sit Ups Minute 2: 12x Pistols (Alternating/Total) Minute 3: 10x Bench Press (135/95#) Minute 4: 8x Sandbag Armless Get Ups (60/40#) Minute 5: 6x Burpee Pull Ups   Endurance:  Tabata (20s ON/10s OFF) Until Complete:...

Thursday (2019APR04) – WOD

by | Apr 3, 2019 | WOD

WOD: 3 Rounds:  2:00 Wall Sit (1x50/35#DB) 50FT Farmer Carry Lunge (Low Carry) (2x50/35#DB) 15x Goblet Squat (1x50/35#DB) Rest 2 Minutes.    Concept from Jacob Heppner (Cobra Command CrossFit).   Recovery: ...

Wednesday (2019APR03) – “Death by Pressing”

by | Apr 2, 2019 | WOD

Strength:  10x EMOM (Alternating): 5x Front Squats (70-75%) 5x Weighted Dips (70-75%) Last Set of Each Movement is an AMRAP set.    WOD:  “Death by Pressing” Death by Strict Press (75/55#) Rest 1 Minute.  Death by Push Press (95/65#) Rest 1 Minute. ...