WOD 12/8/20
Deadlift 3-3-3 Then…… Super Doug-AMRAP 15 Minutes 3 Deadlift 275/183 3 Muscle Ups 3 Strict HSPU
WOD 12/07/20
Back Squat (wk 4): 3RM 3 x 3 @ 90% Then… 21-15-9 Power Clean, 135/93 Box Jump, 24/20 Plyo Push-up
Endurance WOD 12/6/20
8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: In Any Order: 12 Minute Run or Row 12... Read More
WOD 12/5/20
Strict Press or Floor Press 1 RM Then…… Every 5 Minutes for 4 Rounds 20 Wall Balls 15 Devil Press (2 DB) 50s/35s 15/10 Cal... Read More
WOD 12/4/20
CrossFit Bodybuilding– 12 min cap 10-9-8-7-6-5-4-3-2-1 RDL’s, 155/103 Strict Pull-up DB Skull Crushers Cardio Junkie – AMRAP 12 Min 1 min Max Cal Bike 1... Read More
WOD 12/3/20
Work up heavy 2 Cleans + 1 Jerk Then……. 4 Rounds for Time 8 Squat Clean and Jerk 165/113 12 HSPU
WOD 12/2/20
Bulgarian Split Squats: 4 x 4 (heavy) Single Arm Press: Build to heavy 4 per arm Then… 15 Min AMRAP Cash In: 50/40 cal row... Read More
WOD 12/1/20
Snatch 1-1-1 Then…… Not Nate AMRAP 16 Minutes 2 Strict Ring Muscle Up (4 Pull + 4 Push) 4 Snatch (Squat) 155/103 8 KB Snatch... Read More
WOD 11/30/20
Back Squat: 3 RM 3 x 3@ 85% THEN… 17.5 10 Rounds (15 MIN CAP) 9 Thrusters, 95/63 35 Double Unders
Endurance WOD 11/29/20
8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: Worse Cindy AMRAP 35 Minutes 5 Weighted Medball Pullups... Read More