WOD 1/17/24
Bench Press 5-3-1 Then…… 10 Rounds 10/8 Cal Bike or Row 10 Burpees
WOD 1/16/24
Work to a heavy complex: 2 Snatch Pulls+ Snatch Then… 4 Rounds of 4 Min AMRAP’s (Rest 2 min between rounds and pick up where... Read More
WOD 1/15/24
Pause Front Squat Week 6: 3×2 With 5 second pause ~90% Then… MLK, Jr Day AMRAP 15 Minutes 1 Clean 185/133 15 Handstand Pushups 29... Read More
Endurance WOD 1/14/24
Olympic Lift Technique: -Snatch with Pause at Knee + Pause in Catch 5×1 -Clean with Pause at Knee + Jerk with Pause in Dip 5×1... Read More
WOD 1/13/24
Deadlift: Build to a heavy 5 Rep Then…. 3 Rounds For Time: 105 Double Unders 15 Deadlifts, 255/173 5 Pull-overs
WOD 1/12/24
WWPF AMRAP 12 MIN Max Distance Sled Push (inside), 180 /135 *100/85 Cal Ski during *1 Partner pushes the sled while the other is skiing.... Read More
WOD 1/11/24
Crossfit Open WOD 11.3 As Many Reps as Possible in 5 Minutes Clean (squat) and Jerk 165/108 (55+135/73) Then…… Crossfit Open 11.5 AMRAP 20 Minutes... Read More
WOD 1/10/24
Strict Press 1 RM Then…… AMRAP 20 Minutes 400m Run or 1.0 km Echo/0.6mile Assault Bike 20 Perfect Pushups 40 Sit Ups or 20 GHD... Read More
WOD 1/9/24
10 Min EMOM 1 Snatch + 2 OHS Then… “Happy Birthday Day Selena” – 2 Rounds For Time 29 Cal Row or Ski 15 Power... Read More
WOD 1/8/24
Pause Front Squat: 3 x 2 (5 sec pause @ 88-90%) Then…. 15 MIN AMRAP 5 Dips 10 Front Squats, 135/93 15 Box Jump Overs,... Read More