WOD

Snatch 2-2-2 (does not have to be touch and go) Then….. Crossfit Games Masters Event 2 12-9-6 Snatch (weight increases each round 135/93, 155/105, 185/123) Ring Muscle Up   MEN: Pre-order new CFWC gear HERE WOMEN: Pre-order new CFWC gear HERE  
Read more
Pre-order new CFWC shirts HERE!      
Read more
Establish a 1RM Deadlift then…. 8 min amrap 9 Deadlift, 135/93 6 Hang Cleans, 135/93 3 Front Squats, 135/93 30 DU  
Read more
9am -11am Open Gym 11am: Endurance 4 Rounds 500m Row 50 DU 15 Burpees 200m Run *Rest 2 minutes between Rounds Wingy Loves Endurance    
Read more
ASU Plate Workout 45/25 Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. Bicep Curls Transverse lunge (Keeping plate OFF the body!) Plate swing Wood Choppers (Over each shoulder) Front Lunge Halo’s (Around the head – Each way) Bent Over Rows Oblique Twists (Keeping plate OFF the body!) Overhead High Knees Shoulder Press
Read more
1 702 703 704 705 706 990