WOD 10/23/19
CrossFit Strongman 10 Min AMRAP Ladder (3/100m, 6/100m, 9/100m, 12/1oom…..) 3 Sandbag Ground 2 Shoulder, 100/75 100m Run 6 Sandbag Ground 2 Shoulder 100m Run... Read More
WOD 10/22/19
EMOM 7 Minutes- To be done as a complex 1 Snatch Pull 1 Snatch 1 Hang Snatch Then……. Nasty Isabel 150 Air Squats 21 Bar... Read More
WOD 10/21/19
Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95%... Read More
Endurance WOD 10/20/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2... Read More
WOD 10/18/19
WWPF Cash IN : 2k Row (switching on the minute) 42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds... Read More
WOD 10/17/19
Dead Lift Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps Then: 40-20-10-5 reps of: Wall Balls (20/15) Box... Read More
WOD 10/16/19
3 Rounds – 20 min cap 1a.Bench Press: max effort @ BW/ 3/4 bw 1b Max Strict Pull-ups 1c. Max L-Sit *rest as needed between... Read More
WOD 10/15/19
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. AMRAP 17 Minutes 300m Run 5 Muscle Ups 300m Run 10 Hang Squat Cleans 135/93 300m... Read More
WOD 10/14/19
Back Squat Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps Then… Dumbbell Elizabeth 21-15-9 DB Split Clean 50’s/35’s alt forward... Read More