WOD 11/3/20
EMOM 10 Minutes 1 Snatch first pull with 2 sec pause 1 Snatch Pull 1 Snatch Then…… Crossfit Open Workout 17.1 10-20-30-40-50 DB Snatch, alt... Read More
WOD 11/02/20
Front Squat: 1-1-1 (heavy) Then… 5 Rounds 6 Ring MU or 12 Pull-ups 7 Front squats, 185/123
Endurance WOD 11/1/20
8am- Virtual Yoga with Brantlee 9am- Weightlifting technique with Amie 10:15 am-Endurance with Amie Endurance WOD: Pick 1 of 2 workouts: Can break into rounds... Read More
WOD 10/31/20
Bulgarian Split Squats: 3 x 10 *use double Kb, double Db or barbell Then…… 7 min Ladder (3-6-9-12….)Thruster, 95/63 Box Jump, 24/20 Then… 7 min... Read More
WOD 10/30/20
WWPF 80 Kb Snatches, 53/35 (Partner holds SA OH Carry, 53/35) 20 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 60 Kb Snatches (Partner holds... Read More
WOD 10/29/20
EMOM 10 Minutes 1 Clean First Pull with 2 second pause 1 Clean Pull 1 Clean Then……… 2 Rounds 20 Power Clean 185/123 20 Sandbag... Read More
WOD 10/28/20
Step-ups: 3 x 8 / leg Bicep Curls: 60 Reps (split anyway) Then… 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break————-... Read More
WOD 10/27/20
EMOM 10 Minutes 1 Snatch First Pull with 2 second pause 1 Snatch Pull 1 Snatch Then……. 10 Rounds 250m Row or Ski 3 Bar... Read More
WOD 10/26/20
Front Squat: 3-3-3 (92-96%) Then… 9-7-5 Hang Power Clean, 135/93 Burpee Over Bar 9-7-5 Hang Squat Clean, 135/93 Burpee Over bar 9-7-5 Hang Squat Clean... Read More
WOD 10/25/20
Virtual Yoga: 8am Olympic Lifting: 9am Endurance: 10:15 35 min AMRAP 10 Dips 20 Ring Rows 30 KB Swings 40 SDHP 50 Situps 800m Run