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
WOD 12/5/20
Strict Press or Floor Press 1 RM Then…… Every 5 Minutes for 4 Rounds 20 Wall Balls 15 Devil Press (2 DB) 50s/35s 15/10 Cal... Read More
WOD 12/4/20
CrossFit Bodybuilding– 12 min cap 10-9-8-7-6-5-4-3-2-1 RDL’s, 155/103 Strict Pull-up DB Skull Crushers Cardio Junkie – AMRAP 12 Min 1 min Max Cal Bike 1... Read More
WOD 12/3/20
Work up heavy 2 Cleans + 1 Jerk Then……. 4 Rounds for Time 8 Squat Clean and Jerk 165/113 12 HSPU