WOD 11/23/22
Bench Press: 4 RM Then, 1 x max reps @ 90% Weighted Pull-up: 3 x 3 @ 1 sec pause over bar Then… For Max... Read More
WOD 11/22/22
Snatch 1-1-1 Then…… 30 OHS 95/63 30 Pullups 20 OHS 115/83 20 C2B Pullups 10 OHS 135/93 10 Ring Muscle UPs *Super RX with 30... Read More
WOD 11/21/22
Back Squat: 3 x 4 Then… For Time 1000m Row 50 Box Jumps, 24/20 25 HSPU 50 KB Swings, 53/35 1000m Ski
Endurance WOD 11/20/22
Weightlifting Technique with Jess: -3 Below Knee Snatch Pulls + 1 Below Knee Snatch 5×1 -Snatch Balance 3×3 -Snatch Grip RDL 3×5 @100% Endurance WOD... Read More
WOD 11/19/22
12 Min AMRAP DB Floor Press Ladder: 3-6-9-12-15… 1 Rope Climb 12 Min AMRAP 30 Sit-ups or 15 GHD’s 15 Cyclists Squats, 70/53 12 Min... Read More
WBPF 11/18/22
AMRAP 30Minutes Partner Fran 45 Thrusters 95/63 45 Pullups Partner Elizabeth 45 Power Cleans 135/93 45 Ring Dips Partner Diane 45 Deadlifts 225/153 45 HSPU... Read More
WOD 11/17/22
EMOM 10 Min 3 T&G Power Snatches Then… 7 Rounds for Time 8 Power Snatches, 75/53 8/5 Cal Bike 8 Burpees Over Bar 8/5 Cal... Read More
WOD 11/16/22
Bench Press 6 RM Then 1xME at 90% Weighted Strict Pullup 3×1 Then…… Crossfit Main Site WOD AMRAP 12 Minutes-Do not put the kettlebell down... Read More
WOD 11/15/22
10 Min EMOM 3 T&G Power Cleans (increase weight each minute) Then… 15 Min AMRAP 5 Power Cleans, 185/123 10 Box Jumps, 24/20 15 Wall... Read More
WOD 11/14/22
Back Squat 3×6 Then…… 5 Rounds 20 Pushups 20 Toes to Bar *Every 3 Minutes, perform 5 Back Squats 185/133. Squats to be taken from... Read More