9.7.17
Wod 5 sets for max reps: 1 minute max reps Bench Press (bodyweight/75% bw) 1 minute rest 1 minute max GHD Situps 1 minute rest 1 minute max Calorie Row 1 minute rest
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CrossFit.com WOD from August 15, 2014 1 minute Max Squat Cleans (165/115) Rest 3 minutes 1 minute Max Squat Cleans (185/135) Rest 3 minutes 1 minute Max Squat Cleans (205/145) Rest 3 minutes 1 minute Max Squat Cleans (165/115) Rest 3 minutes 1 minute Max Squat Cleans (185/135) Rest 3[…]
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Power Snatch 2-2-2-2-2-2-2-2 Perform a set every 90 seconds Loading Guidelines: Sets 1-4: 40-70% 1RM Sets 5-8: 75-90% Wod Amrap 12 6 Power Snatch (135/95) 12 CTB Pullups 36 Double Unders * Scale Power Snatch to 70% of 2RM from Part 1
Read More »9.4.17
“Uncle Jack” US ARMY Passed away on 8/28/17 RIP Uncle Jack 3 Rounds for time 8 Clean& Jerks 155/105 28 Double Unders 17 T2b To Be followed by strongman training. Athletes choice pick any two strongman exercise and do 5 sets 5 reps. Not For time. Choices are: Tire Flip,[…]
Read More »8.30.17
Part 1 Deadlift Build to a 1 rep max in 20 minutes Loading Guidelines: Set 1: 5 reps @ 40% Set 2: 4 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Sets 5-9: 1 rep @ 80-100% Wod 7 rounds for time: 35[…]
Read More »8.29.17
AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Read More »8.28.17
Happy Birthday Rosario!! she has been all over me for this wod on her Bday! Filthy Fifty for time 50 Box jumps 24/20 50 Jumping Pull ups 50 Kettle bell swings 35/26 50 Walking Lunges 50 Knees to Elbow 50 Push Press 45/35 50 ghd Hip Ext or good morning[…]
Read More »8.25.17
Teams of 2 Complete 50 Cal Row 50 Box jumps 24/20 50 T2b 50 Kettle Bell Swings 53/35 200 Double unders 50 Wall Balls 20/14 50 V ups 50 Push Press 95/65 50 Front Rack Lunge step in place 95/65 400M Run Together w/med ball 20/14
Read More »8.24.17
0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remaining
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