Thursday (2020DEC31)- WOD

by | Dec 30, 2020 | WOD

Focus:Deadlift3-3-3-3-3 WOD:For Time10-9-8-7-6-5-4-3-2-1T2Bdeadlift (weight 2nd last set of 3 above)  Recovery: 3x3 Skin the...

Wednesday (2020DEC30)- WOD

by | Dec 29, 2020 | WOD

Focus:  Front Squat Pause 3 sec 3-3-3-3-3    WOD:  3 Rounds 6 Strict HSPU 12 Squat Cleans 135/95 18 Box Jumps 24/20   Accessory Accumulate 5 Min in a Plank...

Tuesday (2020DEC29)- WOD

by | Dec 29, 2020 | WOD

Focus: Weighted pull ups2-2-2-2-2-2 WOD: Row 500 Meters21 Pull upsRow 500 Meters18 Pull upsRow 500 Meters15  Pull upsRow 500 Meters12 Pull upsRow 500 Meters Recovery:stretch2 min saddle 1 min straddle2 min frog1 min...

Monday (2020DEC28)- WOD

by | Dec 27, 2020 | WOD

Focus: SnatchEMOM x 82 Snatch extension1 Hang Power Snatch1 Snatch Balance2 OH Squats1 Snatch WOD:4 Rounds40 DU20 OHS...

Thursday (2020DEC24)- Christmas Eve WOD

by | Dec 23, 2020 | WOD

Merry Christmas Eve CrossFit WatchTower Family! Focus: Rowing Skills2x Rowing Drills30 sec arms only30 sec Arms + Hips (No knee bend)30 sec Quarter Slides (slight knee bend)30 sec full Strokes Slow30 sec full strokes hard30 seconds rest WOD: For Time150 /135 Cal Row45...