WOD

Power Clean and Jerk 2-2-2 Then: 30 Double Unders 5 Power Snatch (155#/110#) 25 Double Unders 4 Power snatch 20 Double Unders 3 Power Snatch... Read More

EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53... Read More

  Test:  Back Squat 1 RM Then…. 4 Rounds 200m Run 15 Toes to Bar 10 Front Squats 135/95 TJ at his first lifting meet... Read More

Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions... Read More

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West... Read More

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.

TEST: 1 Rep Max Front Squat  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:  Rope Climbs,... Read More

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat... Read More