WOD 1/15/13
Strict Press 3-3-3 Then…. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 Happy birthday to the late,... Read More
WOD 1/14/13
ME Push-ups in 1 min ME Sit-ups in 2 min ME Pull-ups in 1 min Then: 100 Double-Unders 25 Wall Balls 20/14# 75 Double-Unders 25... Read More
1/13/13
10am: Olympic Lifting 11am: Endurance 5 Rounds 8 Hang Squat Clean thrusters, 135/95 12 Burpee over-the-box jumps, 24/20 16 KB swings, 53/35
WOD 1/12/13
Helen Killer 3 Rounds 400m run with kettlebell 21 kb swings 53/36 12 weighted pull-ups with kb
WOD 1/11/13
Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20... Read More
WOD 1/10/13
Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7... Read More
WOD 1/9/13
Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!
WOD 1/8/13
Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of... Read More
WOD 1/7/13
Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd... Read More
WOD 1/6/13
10 minutes of Tabata sprinting for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40... Read More