9.13.17
For time: 30 Hang Power Cleans (155/95) Run 600 meters 20 Hang Power Cleans (175/125) Run 400 meters 10 Hang Power Cleans (205/155) Run 200 meters
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Wod On a 3 minute clock complete: Run 400 meters (scale as needed to keep under 2 minutes i.e. 300 meters) Max Burpees in remaining time rest 2 minutes On a 3 minute clock complete: Row 500/400 meters Max Wall Balls 20/14 in remaining time rest 2 minutes On a[…]
Read More »9.9.17
Wod AMRAP 20 Class divides into 2 Teams 10 Calorie Assault Bike 50 Meter Sled Push (135/90) 200 Meter Run Funnel Style: As station in front of you clears you enter
Read More »9.8.17
Teams of 2 Complete 1 Mile Run 50 Box Jump overs 24,20 50 Over head Walking Lunges 45,25 50 HR Push ups 800m Run 50 Dead Lifts 185, 125 50 Kettle Bell Swings 53,35 50 Burpees 400m run 50 Wall Balls 20,14 100m Buddy Carry
Read More »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
Read More »9.6.17
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[…]
Read More »9.5.17
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,[…]
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