19 Feb /0 Comments/WOD WOD 2/20/15 Bench Press: 3 x 3 Weighted Pull-up: 3 x 3 then.. “Wacky Wiser Partner Friday” 16 Min Partner AMRAP: 2 Alt Rope Climbs, 15′ 12... Read More
18 Feb /0 Comments/WOD WOD 2/19/15 Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85%... Read More
17 Feb /0 Comments/WOD WOD 2/18/15 RDL: 3 x 8 L-Sits: 3 x Max Effort Then… For Time: 175 Double Unders 50 Pistols, alt 25 Hang Cleans, 195/133
16 Feb /0 Comments/WOD WOD 2/17/15 This WOD will be done by many Crossfit gyms across Pennsylvania today, and some in other states as far down as Florida. It is done... Read More
15 Feb /0 Comments/WOD WOD 2/16/15 G-Ham after his 1st Enduro WOD! Increase 1 rep max number you have been calculating your percentages by 5-10 lbs. Adjust percentages accordingly. Back Squat... Read More
14 Feb /0 Comments/WOD WOD 2/15/15 9am: Open Gym 10am: Olympic Liting 11am: Endurance Classs For Time: 150 Wall Ball Shots, 20/14 100 Situps 150 Double Unders *3 burpee EMOM ... Read More
13 Feb /0 Comments/WOD WOD 9/14/15 Press 3-3-3 Then 12 Min Amrap of: 5 Push Press 135/95 10 Box Jumps 15 Kettlebell Swing Post Loads and Times to Zen and Comments:... Read More