by Kevin Ogar | Nov 7, 2019 | WOD
WOD: “CrossFit Open 20.5” 40x Ring Muscle Ups (SC Pull Ups) 80Cal. Row 120x Wallballs (20/14# – 10/9FT) (SC 14/10# – 10/9FT) Athlete decides how to partition/divide reps. Tie breaker is at 80 Calories & 120 Wallballs. Time Cap: 20...
by Kevin Ogar | Nov 6, 2019 | WOD
Weightlifting:Snatch75% x 3 x 180% x 3 x 2 Clean & Jerk75% x 3 x 180% x 3 x 2 WOD:15-12-9Deadlift 225/155#Box Jump 24/20″Rest 2mins15-12-9Power Snatch...
by Kevin Ogar | Nov 5, 2019 | WOD
Weightlifting: Hi Hang Power Clean + Hi Hang Squat Clean 75% x (1 + 2) x 2 80% x (1 + 2) x 3 WOD: “CrossFit.com 191008” 50 Medball Cleans 20/14# 25 Push Jerks 155/105# 50 Medball Cleans...
by Kevin Ogar | Nov 4, 2019 | WOD
Strength: Push Jerks 75% x 3 x 2 80% x 3 x 2 85% x 2 x 1 Accessories: 10min EMOM Alt. Single Arm DB Bench 3 x 3 Heavy Single Arm DB Bench 2 x 4 Heavier and 100ft DBL KB Front Rack Carry Heavy x 5 Endurance: 100m Ski Erg x 7 Rotate With...
by Kevin Ogar | Nov 4, 2019 | WOD
Gymnastics: Noes-&-Toes Hold (4xME) Rest 1 Minute Between Sets. WOD: Tabata (20s ON / 10s OFF) 4 Minutes/8 Rounds Each Movement: Row (Calories) Rest 1 Minute. Dumbbell Thrusters (35/20#) Rest 1 Minute. Russian KB Swings (70/55#) Rest 1 Minute. ...
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