by Kevin Ogar | Sep 19, 2021 | WOD
Focus:Squat Clean Cycle Week 4Tall Clean (heels on ground) + Hang Clean3 x (2+1) Clean Pulls3 x 1 @ 100%WOD:10min AMRAP10 Squat Clean 155/105lbs10cal Bike Rest 3mins 10min AMRAP5 Squat Cleans 225/155lbs15cal BIke Recovery10min...
by Kevin Ogar | Sep 17, 2021 | WOD
Focus: 3 Sets 2 Push Jerks 3 Power Cleans 4 Deadlifts 3 Sets 2 Power Cleans 3 Deadlift 3 Sets 2 Deadlifts Build Each Set to Heavy Weights for WOD WOD: For Time 15 Deadlift 315/225lbs 30 Walking Lunges 10 Power Cleans 225/115lbs 30 GHD...
by Kevin Ogar | Sep 16, 2021 | WOD
The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent...
by Kevin Ogar | Sep 15, 2021 | WOD
Focus:Strict Pull-up Progression Week 2Phase 1- 0 Strict Pullups3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.Phase 2- 1 Strict Pullup5 minute EMOM 2-5 strict pull ups- (Try to...
by Kevin Ogar | Sep 14, 2021 | WOD
Focus:Push Jerk5 x 3*Build to the weight you want to start the workout with WOD:7 Rounds50 Double Unders1 Push Jerk Attempt, Go from Rack*Score is Total Load Lifted across All 7 Attempts Recovery:CrossOver Symmetry Recovery...
Recent Comments