Tuesday (2019OCT01) – “Reverse Fran”

Gymnastics: 4 Rounds For Quality 4 Kip Swings 3 x 2 Kip Swings + 1 Kip 2 x 2 Kip Swings + 1 Pull-up 1 x 2 Kip Swings + 1 Pull-up + 2 Kip Swings 3 Pullups   WOD: “Reverse Fran” 9-15-21 Thrusters 95/65#...

Monday (2019SEP30) – WOD

Weightlifting: Hang Squat Snatch (Above Knee) + Hang Squat Snatch (Below Knee) 70% x (3 x 2) x 1 75% x (2 + 1) x 2   WOD: 9 RoundsĀ  3 Power Snatch 135/95# 6...

Saturday (2019SEP28)- “Tri CrossFit”

WOD: “Tri CrossFit” As A Team of 3 Complete- One Partner Working on: 1500m Ski Erg 5000m Bike 1200m Run   One Partner Working on: 50 Deadlifts 135/95# 40 SDHP 95/65# 30 Squat Cleans 75/55# 50 Air Squats 40 Front Squats 95/65# 30 OH Squats 95/65# 50...