by Kevin Ogar | 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...
by Kevin Ogar | 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...
by Kevin Ogar | 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...
by Kevin Ogar | Dec 27, 2020 | WOD
Focus: SnatchEMOM x 82 Snatch extension1 Hang Power Snatch1 Snatch Balance2 OH Squats1 Snatch WOD:4 Rounds40 DU20 OHS...
by Kevin Ogar | 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...
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