WOD 12/1/16
Split Jerks 3-3-3 Then: 12 Min AMRAP 12 Push Press (115/73) 12 KB Swings (1.5pood/1Pood) 12 Pullups Post Loads and Times... Read More
WOD 11/30/16
Bench Press: 6-6-6 L-Sit: 3 x M.E. Then… 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 Toes 2 Bar *Sprint 100m after each... Read More
WOD 11/29/16
10 Minutes to a heavy Power Clean Then…. AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7... Read More
WOD 11/28/16
1A. KB Cossack Squats 3 x 10 reps (each Leg) 1B. Single Arm KB Press: 3 x 10 reps (each arm) Then… ... Read More
WOD 11/27/16
10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8)... Read More
WOD 11/26/16
Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5... Read More
WOD 11/25/16
“WWPF” “Burn The Turkey” 100DU/100DU 150 Wall Balls Shots, 20/14 (split reps anyway) 75DU/75DU 100 Pullups (split reps anyway) ... Read More
WOD 11/24/16
HAPPY Thanks CORES-GIVING Lets work that mid section before we stuff it 🙂 Appetizer: Deadlift 5×1 Main Course: 800 Meter Run... Read More
WOD 11/23/16
Bench Press: 8-8-8 Front Plank: 3 x M.E. Then… 21-15-9 Hang Power Clean, 135/93 HSPU Ring Dips Wednesday’s at Midnight is the last chance to... Read More
WOD 11/22/16
EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest 3 Min 2... Read More