WOD Saturday 9/22/18

WOD Saturday 9/22/18

Partner WOD: One works one rest * 75 Air Squats 20 Burpees 50 Chest to Bar 20 Burpees 50 Alternating KB Goblet hold Rev Lunges 55/35 20 Burpees 40 Kettlebell Swings 55/35 20 Burpees 20 Clean and Jerk 175/125 (Rx+ 205/145) 20 Burpees 40 Kettlebell...

Read more

WOD Friday 9/21/18

WOD Friday 9/21/18

Strength: bench press   WOD: 15 Power Clean 135/95 15 Burpee Box Jump Over 24/20″ 12 Power Clean 155/110 12 Burpee Box Jump Over 9 Power Clean 165/115 9 Burpee Box Jump Over 6 Power Clean 185/125 6 Burpee Box Jump Over 3 Power Clean 195/135...

Read more

WOD Thursday 9/20/18

WOD Thursday 9/20/18

Strength: power snatch   WOD: Complete as many rounds and reps as possible in 15 minutes of: 30 Cal Row 30 Alternating Reverse Lunges Front Racked Barbell 95/65 (Rx+ 115/80) 30 Alternating Single-Arm Dumbbell Snatches 40/25 (Rx+50/35)

Read more

WOD Monday 9/17/18

WOD Monday 9/17/18

Strength: deadlift   WOD: 10 OHS 20 Burpee bar hop 10 OHS 10 Handstand Push Up 100 Double Under 10 Handstand Push Up 10 OHS 20 Burpee bar hop 10 OHS Rx= 96/65 Rx plus= 115/80

Read more

WOD Saturday 9/15/18

WOD Saturday 9/15/18

Teams of 2 4 Rounds Parnter A Row 800m Partner B 50 Wallball 20/14 50 Alternating Burpee 50 Pull Ups total between partners (can be done at same time) In Round 2 Partner A does the Wallballs and Partner B does the Row

Read more

WOD Friday 9/14/18

WOD Friday 9/14/18

Strength: heavy single squat clean   WOD: CROSSFIT GAMES OPEN 17.1 (TIME) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50...

Read more

WOD Thursday 9/13/18

WOD Thursday 9/13/18

Strength: benxh press   WOD: 2 rounds of: 50-ft. weighted walking lunge (2018 regional style) 12 DB Hang Power Clean to OH Then, 2 rounds of: 50-ft. weighted walking lunge 8 Man Maker Rx 40/25

Read more