WOD 2/26/16
EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after... Read More
WOD 2/25/16
Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen... Read More
WOD 2/24/16
Snatch Grip RDL: 3 x 5 Weighted Pull-ups: 3 x 5 Then… 14 minutes AMRAP 2 Muscle -ups 4 HSPU 6 KB Swings, 70/53 8... Read More
WOD 2/23/16
EMOM 5 Minutes 2 Power Cleans (Do not have to be touch and go) 1 Push Jerk Then…. Jackie 1000m Row 50 Thrusters 45lbs 30... Read More
WOD 2/22/16
Coach Jenny at USAW Senior Trials! 3 rep max Front Squat then 2 sets of 3 at 90% Death by… Burpees to a 6″ Target
Endurance WOD 2/21/16
Reminder: Endurance WOD is at 10 am today. No olympic lifting class 1Mile Cash In Complete in any order: 50 OHS 115/73 50 Box Jumps... Read More
WOD 2/20/16
Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35 Wall Balls 35 Pullups 20 Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments:... Read More
WOD 2/19/16
“Jimmy Dyce” – WWPF Style 20 Min AMRAP 9-7-5 Snatch, 145/83 HSPU Then… 15 – 10- 5 KB Swings, 70/53 Burpees Then… 21-15-9 Thrusters, 95/63... Read More
WOD 2/18/16
15 Min Work up to a Heavy Jerk Then: Open WOD 13.2 10 min AMRAP of: 5 Shoulder to overhead 115/73 10 Deadlift 115/73 15... Read More
WOD 2/17/16
Clean Grip RDL: 3 x 5 Chin Up: 3 x 5 Then… From CrossFit Main Site: 90 Double Unders 9 Muscle ups 9 Squat Clean... Read More