WOD 12/15/20
15 Minutes to Work Up Heavy in the Complex: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch... Read More
WOD 12/14/20
Back Squat: 2 Rep Max 3 x 2 @ 90% Then… FOR TIME 21 DB Thrusters, 50/35s 9 MU 15 DB Thrusters 7 MU 9... Read More
Endurance WOD 12/13/20
8am: Virtual Yoga 9am: Weightlifting Technique with TJ 10:15am: Endurance with TJ Endurance WOD: In Any Order Run or Row 1.5 Miles (2400m) AMRAP 13... Read More
WOD 12/12/20
Establish a 1 RM Clean and Jerk Then….. 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75%... Read More
WOD 12/11/20
CrossFit BodyBuilding- AMRAP 13 Min 20 Cossacks Squats, 53/35 15 Barbell Bent Over Rows, 135/93 Max Weighted Push-ups, 45/25 Cardio Junkie – Flight Simulator (13... Read More
WOD 12/10/20
EMOM 10 Minutes 1 Snatch Pull +1 Snatch + 1 Hang Snatch Then…… In Any Order: 60/50 Cal Ski or Row 50 Burpees 40 T2B... Read More
WOD 12/09/20
Bulgarian Split Squat: 3 x 12 SA High Pull: 3 x 12 Then… 13 Min Ladder Kb Clean and Jerk, 70/53 (2-4-6-8-10-12…) 4 Sandbag Step-overs... Read More
WOD 12/8/20
Deadlift 3-3-3 Then…… Super Doug-AMRAP 15 Minutes 3 Deadlift 275/183 3 Muscle Ups 3 Strict HSPU
WOD 12/07/20
Back Squat (wk 4): 3RM 3 x 3 @ 90% Then… 21-15-9 Power Clean, 135/93 Box Jump, 24/20 Plyo Push-up
Endurance WOD 12/6/20
8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: In Any Order: 12 Minute Run or Row 12... Read More