Wednesday (2017AUG16) – WOD

Weightlifting: 5x (1+1+2) Clean + Hang Clean + Jerk (Building)   WOD: 60 Seconds ON/20 Seconds OFF: 10-15-20-15-10x Deadlift (155/105#) Box Jump Overs (30/24″)   Click HERE to learn more about CrossFit WatchTower. Click HERE to learn about The Reveille...

Tuesday (2017AUG15) – WOD

DEU: 5x EOMOM: Plank Crawls 30FT Forward & 30FT Backward (Feet on a metal plate).   WOD: Regional Event #1 1200M Run 12 Rounds: 4x Strict HSPU 8x CTB Pull Ups 12x Air Squats   ADVANCED: 20/14# Vest 30 Minute Time Cap.   Click HERE to learn more...

Monday (2017AUG14) – WOD

MEL: Hip Bridge (Heavy Single)   WOD: 20AMRAP: 10Cal. Airdyne Max DB Bench Press (Make sure you can get 12-15 Reps with the weight you choose on the first round.)  ...

Saturday (2017AUG12) – WOD

WOD:  Teams of 2: 400M Buddy Carry (200M Each) 100x Jump Squats 100x Pull Ups 400M Buddy Carry (200M Each) 100x Sit Ups 100x KB Swings (55/35#) 400M Buddy Carry (200M Each) 100x Teammate Jump Overs (Leap Frog) 100x Push Ups 400M Buddy Carry (200M Each) Buddy Carry can...

Friday (2017AUG11) – WOD

DEU: Tabata (8 Rounds): Hollow Hold with PVC Press Downs (Straight-Arm) vs. Bands   WOD: Buy-In: 400M Farmer Carry (2xKB: 55/35#) 3 Rounds: 15x Front Squats (2xKB: 55/35#) 21x GHD Sit Ups 15x Deadlifts (2xKB: 55/35#) 21x TTB Buy-Out: 400M Farmer Carry (2xKB:...

Thursday (2017AUG10) – WOD

MEL: 30FT Lunge for Max Weight (Front Rack) Clean the barbell from the ground to start.   WOD: 30x Burpee Box Jump Overs (24/20″) 15x Push Jerk (135/95#) 20x Burpee Box Jump Overs (24/20″) 10x Push Jerk (165/115#) 10x Burpee Box Jump Overs...