Monday (2018APR23) – “CrossFit.com 180217”

MEL: Deadlift APRE3 (Week 1)   WOD: “CrossFit.com 180217” 5x3AMRAP: 10x Front Squats (185/125#) 10x Box Jumps (36/30″) Max Row (Calories) Rest 3 Minutes Between AMRAPs. Score is calories per round. Scale weight & height so you have about a...

Saturday (2018APR21) – WOD

WOD: 6x DB Snatches (70/50#) 12x Ring Dips 15/12Cal. Airdyne 6x DB Snatches (70/50#) 12x Ring Dips 200M Ski Erg 6x DB Snatches (70/50#) 12x Ring Dips 250M Row 6x DB Snatches (70/50#) 12x Ring Dips 12x Burpees   Follow the Leader Style: If the person behind you...

Friday (2018APR20) – WOD

You will probably want to give us the middle finger for every minute that you do this workout…   MEU: Push Press APRE6 (Week #3)   WOD: “Death by Strict Pull Up” 1Minute: 1x Strict Pull Up 2Minute: 2x Strict Pull Up 3Minute: 3x Strict Pull...

Thursday (2018APR19) – WOD

Weightlifting: 10x EMOM: Clean (Start at 75%) You can treat this as a deload or as a chance to reach a heavy single for the day.   WOD: 50x Wallballs (20/14#) 400M Run 30x Burpees (6″ Target) 20x Pull Ups 100x Double...