by Kevin Ogar | Nov 13, 2019 | WOD
Weightlifting: Shrug + Squat Snatch 80% x (1+2) x 2 85% x (1+1) x 2 90% x (1+1) x 1 WOD: For Reps 3min AMRAP Overhead Squats @ 75% up to 155/105# 3min AMRAP Pull-Ups 3min AMRAP Hang Power Clean @ 75% up to...
by Kevin Ogar | Nov 12, 2019 | WOD
WOD:”CrossFit.com 191029″50-40-30-20-10xHip ExtensionsDouble Unders Endurance:For Time1000m RowRest 90secs750m RowRest 60secs500m Rowrest 30secs250m...
by Kevin Ogar | Nov 11, 2019 | WOD
Gymnastics:Muscle Up TransitionsNot For Time30 Reps for Quality on the Low Rings WOD:”2012 CrossFit Games Track Triplet”3 Rounds8 Split Snatch Alt Legs 115/75#7 Bar Muscle Ups400m Run*Scale to Keep under...
by Kevin Ogar | Nov 10, 2019 | WOD
Strength: High Bar Back Squats 80% x 3 x 1 85% x 2 x 1 90% x 2 x 1 95% x 1 x 2 Accessories: 10min EMOM Bench Press 80% x 3 x 1 85% x 2 x 1 90% x 2 x 1 95% x 1 x 2 Alt. with Weighted Chin Ups 5 x 5 Medium...
by Kevin Ogar | Nov 8, 2019 | WOD
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations...
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