WOD 3/6/19
Bench Press: 8 Rep Max 2 x 8 @ 90% Then… Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12... Read More
WOD 3/5/19
EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang... Read More
WOD 3/4/19 – Normal Schedule This Morning!
Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over... Read More
Endurance WOD 3/3/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′... Read More
WOD 3/2/19
Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1)... Read More
WOD 3/1/19
WWPF 0:00 – 10:00 Push Press: 3 RM 12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs... Read More
WOD 2/28/19
Hang Cleans 3-3-3 Then: 12 Min AMRAP of: 5 Hang Squat Cleans (155/103) 10 Burpee Pullups Post Loads and Times to... Read More
WOD 2/27/19
Bench Press: 10rm 2 x 10 @ 90% Then… 1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14... Read More
WOD 2/26/19
CFWC Deja Vu- 2 Minute rests between each, start over at beginning each time As Far As Possible in 3 Minutes Then…. As Far As... Read More
WOD 2/25/19
Front squat 3×5 with 2 sec pause in all reps @75-80% Then… 12 min EMOM (as many reps as possible in each min) 1st min:... Read More