2014-05-30

2014-05-30

CrossFit WOD EMOM – 8:00 – 3 Front Squat @ 20X1 w/ 65% of 1RM EMOM – 12:00 – Odd: 2 TnG Squat Clean – Even: 6 Toes to Bar 15-12-9 Reps For Time – Thruster (115#/75#) – Box Jump (24″/20″)

2014-05-22

2014-05-22

CrossFit WOD Four Rounds: – 4 Clean Grip Deadlift – Max Ring Dips @ 20X1 Four Rounds: – 10 Hand Release Pushups – 10 Squat Thrusts – 10 Box Jumps Finisher: – 3:00 Accumulated Hollow Hold

2014-05-05

2014-05-05

CrossFit WOD 1RM – 12:00 – Deadlift For Time w/ Partner – 60 Calories Rower – 40 Step Down Box Jumps (24″/20″) – 60 KB Swings (24kg/16kg) – 40 Ball Slams (30#/20#)

2014-04-22

2014-04-22

CrossFit WOD Five Rounds w/ 3:00 Rest: – 20 OH Lunges (45#/25#) – 10 Pullups – 10 Toes to Bar – 20 Box Jumps (24″/20″) – 40 Double Unders *Total lunges. Step down on box jump.

2014-04-18

2014-04-18

CrossFit WOD For Time: – 10 Clean & Jerks (185#/135#) – 15 L-Pullups – 20 Ring Dips – 25 Burpee Box Jumps (24″”/20″”) – 30 Wall Balls (20# @ 11’/14# @ 10′) – 35 Deadlifts (185#/135#)

2014-03-03

2014-03-03

Word of the Month aer·o·bic adjective \er-ˈō-bik\ – strengthening the heart and lungs by making them work hard for several minutes or more CrossFit WOD 1RM – 12:00 – Front Squat 1RM – 10:00 – Push Press For Total Reps: – 1:00 Wall Ball – :30 Rest – 1:00 Box Jumps – :30 Rest – […]

2014-02-18

2014-02-18

CrossFit WOD AMRAP – 10:00 – 5 Ring Dips – 5 Lunges (each) – 10 Mountain Climbers (each) 3:00 Rest AMRAP – 10:00 – 5 Box Jumps (24″”/20″”) – 5 Toes to Bar – 10 Burpees Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do […]