Saturday (2018NOV17) – “CrossFit.com 180908”

WOD:  “CrossFit.com 180908“ EMOM: Perform 1 Lift (+10/5#): Snatch Clean Deadlift Start with an empty barbell & snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift...

Friday (2018NOV16) – WOD

WOD:  Goal: 3000M Row 3AMRAP: Row (Meters) 30s Rest/Transition 1AMRAP: Box Jumps (30/24″) 1AMRAP: Dips 30s Rest/Transition 30 Minute Time Cap. You have 3 minutes to row. For every interval until you reach 3000M, do 1AMRAP Box Jumps  & 1AMRAP Dips. Each rep...

Thursday (2018NOV15) – WOD

WOD:  1AMRAP: Renegade ManMakers (35/25#) – No Rest – 3AMRAP: 10x Pull Ups 10x Burpees Rest 2 Minutes. 3AMRAP: 3x Renegade ManMakers (35/25#) 5x Pull Ups – No Rest – 1AMRAP: Burpees Post your total number of reps for each AMRAP.   Core...

Wednesday (2018NOV14) – WOD

Strength: 5 Rounds (EOMOM): 5x DB Lateral Across-Body Step Ups (Low Carry) (EACH) 5-8x DB Z-Press 10x DB Overhead L-Sit Single-Leg Lifts (EACH) Go Heavy on the Set Ups, but use the same weight for the Z-Press & Leg Lifts.   WOD: 10AMRAP: 1x Wall Walk 1x Front...

Tuesday (2018NOV13) – WOD

How are those biceps feeling on Week #2 of the CFWT Lifters vs. CrossFit Challenge?   Gymnastics:  5 Rounds: 1x Weighted Pull Up 3x Strict Pull Ups 5x Kipping Pull Ups Rest as needed between rounds.   WOD: 7AMRAP: 50x Double Unders 50x Ball Slams (30/25#) AMRAP: DB...

Monday (2018NOV12) – “Zeus”

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad,...