WOD 3/8/19
WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean 11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds... Read More
WOD 3/7/19
Over Head Squat 3-3-3 Then Dumbbell DT 5 Rounds of: 12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6... Read More
WOD 3/6/19
Bench Press: 8 Rep Max 2 x 8 @ 90% Then… Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12... Read More
WOD 3/5/19
EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang... Read More
WOD 3/4/19 – Normal Schedule This Morning!
Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over... Read More
Endurance WOD 3/3/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′... Read More
WOD 3/2/19
Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1)... Read More
WOD 3/1/19
WWPF 0:00 – 10:00 Push Press: 3 RM 12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs... Read More
WOD 2/28/19
Hang Cleans 3-3-3 Then: 12 Min AMRAP of: 5 Hang Squat Cleans (155/103) 10 Burpee Pullups Post Loads and Times to... Read More
WOD 2/27/19
Bench Press: 10rm 2 x 10 @ 90% Then… 1 Round For Time: 120 Double Unders 40 Deadlifts, 225/153 20 Strict Pull-ups, 20/14... Read More