Saturday (2020JAN18) – TeamWOD

WOD:  Teams of 2: 15 – 12 – 9x  Rope Climbs Stone-to-Shoulder (95/70#) 10FT Plate Push 600M – 400M – 200M Run (Teammates Run Together)   Teammate #1 works on Rope Climbs & Stone-to-Shoulders, while Teammate #2 does 10FT Plate...

Friday (2020JAN17) – WOD

WOD:  3 Rounds:  25M (82FT) Double KB Overhead Walking Lunge (2x35/26#) – AFSAP 1x GHD Sit Ups per lunge steps it takes to complete the 25M    Based on “CrossFit.com 191225”   Core Stability:  3 Rounds:  30s Plank Knee-to-Elbow (on KBs) 30s Pistols...

Wednesday (2020JAN15) – WOD

Strength:  Overhead Squat @80% (1x3) @85% (1x2) @90% (1x2) @95% (1x1) @100% (1x1)   Strength Accessories: 10x EMOM (Alternating):  (Weighted) Chin Ups (5x3) – Heavy DB Floor Press (5x5-8) – Heavy   Endurance:  2000M Row (Time Trial)  ...

Tuesday (2020JAN14) – WOD

Happy Birthday, Jeremy & Eamonn! Gymnastics:  10x EMOM (Alternating):  3-5x Strict L-Sit Pull Ups (Slow & Controlled on Decent) 3-5x Strict Ring Dips (3x Hold in Bottom)   WOD:  50FT Handstand Walk* 18x DB Snatch (35/25#) 50FT Handstand Walk* 14x DB...

Monday (2020JAN13) – “Fore!”

Weightlifting:  Squat Clean  @80% (1x3) @85% (1x2) @90% (1x2) @95% (1x1) @100% (1x1)   WOD: “Fore!” 3x4AMRAP (12 Minutes): 4AMRAP: Clean & Jerk (135/95#) 4AMRAP: Row (Calories) 4AMRAP: Burpees   WOD from Coach...