WOD 2/20/23
Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH... Read More
WOD 2/19/23
OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x... Read More
Crossfit Open WOD 2/18/23
23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb... Read More
WOD 2/17/23
23.1 Row Practice 3 x 30 (men) / 20 (women) cal row Then…. WWPF 20 Min AMRAP – Relay Style 1 Rope Climb 10 Burpees... Read More
WOD 2/16/23
Hang Power Clean 2-2-2 Then…. AMRAP 15 Minutes 10 T2B or T2 Rings 10 Hang Power Cleans 115/73 10 Front Rack Lunges 10/8 Cal Bike... Read More
WOD 2/15/23
Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings... Read More
WOD 2/14/23
EMOM 10 Minutes 1 Snatch Pull + 1 Low Hang Snatch Then….. AMRAP 18 Minutes 18 Cal Row (18 Cal ski or run 400m if... Read More
WOD 2/13/23
Pause Front Squats: 3 x 2 @ 85-90% Then… 10 MIN AMRAP 10 Thrusters, 75/53 30 Double Unders
WOD 2/12/23
Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up... Read More
WOD 2/11/23
10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts... Read More