Thursday (2019OCT10) – WOD

by | Oct 9, 2019 | WOD

WOD:5 Rounds on the 5min Interval300m Row5 Power Cleans 185/125#30 Double Unders Gymnastics:5 Rounds Not For Time8 Glute-Ham Raises10 MedBall Situp Throws...

Wednesday (2019OCT09) – “CrossFit.com 190926”

by | Oct 8, 2019 | WOD

Weightlifting:Hang Squat Clean + Squat Clean70% x (2+3) x 275% x (1+2) x 3 WOD:”CrossFit.com 2019SEP26″20min AMRAP15 Push Jerks 95/65#15 Box Jumps 24/20″15 Hip Extensions *If you have the capacity to do 25 Controlled and Consecutive Hip Extensions to...

Tuesday (2019OCT08) – WOD

by | Oct 7, 2019 | WOD

Strength:High Bar Box Squats80% x 3 x 285% x 2 x 290% x 2 x 1 Either Pick Accessories or Endurance Based on your Goals- Accessories:10min EMOMBack Rack Step Ups Heavy x 3/Leg x 2Heavier x 3/Leg x 3Snatch Grip Push Jerks75% x 3 x 280% x 3 x 3 OR  Endurance:5min...

Monday (2019OCT07) – WOD

by | Oct 6, 2019 | WOD

Weightlifting:Snatch70% x 5 x 175% x 3 x 2 WOD:15min AMRAP500m Row15 KB Snatch L Arm 16/12kg15 KB Snatch R Arm 16/12kg *Modified from CrossFit.com...