WOD 11/12/15
Back Squat 2-2-2 Then: 12 Min AMRAP of: 10 Thrusters 65/45(43) 10 Pull-ups Post loads and Rounds to ZEN and Comments:
WOD 11/10/15
EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then….. Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power... Read More
WOD 11/9/15
Saturday’s supplement seminar. If you have questions or are interested in more information See Jimmy, Steve or Marco. 1×3 – 10 second hold at the... Read More
WOD 11/8/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 4 Rounds 800m Run 20 Burpees 15 Ring Rows 10 Thrusters 115/73 *Row 1000m... Read More
WOD 11/7/15
Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar... Read More
WOD 11/6/15
EMOM 7 Min Clean + Hang Clean + Jerk Then.. “WWPF” AMRAP 16 minutes 30 Shoulder 2 OH, 165/113 (Split Anyway) 20 Synchronized Hurdle Jumps,... Read More
WOD 11/5/15
Front Squats 3-3-3 Then: 50 Double Unders 30 Kettlebell Swings (1.5pood/1pood) 30 Push-ups 50 Double Unders 20 Kettlebell Swings 20 Push-ups 50 Double Unders 10... Read More
WOD 11/4/15
Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E Then.. For Time: 21-15-9 Hang Squat Clean, 135/93 Ring Dip * Cash out: 400m... Read More
WOD 11/3/15
EMOM 7 Minutes 1 Snatch 1 Hang Snatch HEAVY Then….. Randy Savage 5 Rounds 15 Snatches 75/55 (Randy weight) 10 Chest to Bar Pullups Happy... Read More