by cR055 | Nov 15, 2014 | WOD
A. Back Squat @ 22X1; 3,3,3,3/2:00 rest. B. HSPU complete 20 any way…Eccnetric, Deficit, Strict, Kipping– based on skill level. + For time… 21-15-9 Thrusters (65/95), Lateral OTB Burpee’s. + Tabata: Side Plank, alt. each side. Thursday,...
by cR055 | Nov 15, 2014 | WOD
1A.Close Grip Bench Press @ 31X1; 6-8 x 4/60 sec. rest. 1B. Pendally Row @ 21X1; 6-8 x 4/90 sec. rest. + For time… 500m Row, 60 DU, 20 Alt. DB Snatch (15/25). + For time… 400m Run, 10 Wall Walks, 3 Rope Climbs (6 lay backs). Friday, November 21st was last...
by cR055 | Nov 15, 2014 | WOD
7am to 9am: CrossFit Weightlifting. 9am: CrossFit Partner Wod. Saturday, November 22nd was last modified: November 15th, 2014 by...
by cR055 | Nov 10, 2014 | WOD
CrossFit/Performance A. Back Squat; build to tough 4 reps set/3:00 then repeat. B. GHD Raises 10,10,10,10/1:00 rest. + 3 rounds for time… 400m Run, 20 Front Rack Lunges (65/95), 10 Push Press (65/95), 4 Wall walks. Monday, November 10th was last modified:...
by cR055 | Nov 10, 2014 | WOD
CrossFit/Performance 1. Clean Grip RDL @ 4111; 3-4 x 4/2:00 rest. 2. Hang Power Clean 5,4,3,2 @ 65–80% building. + 10,8,6,4,2 of… Box Jumps (20/24), C2B Pull ups. Tuesday, November 11th was last modified: November 10th, 2014 by...
by cR055 | Nov 10, 2014 | WOD
CrossFit/Performance A1. Shoulder Press @ 12X1; 6-8 x4/60sec rest. B1. Ring Rows @ 1010; 60sec amrap x 4/90sec rest. + Dirty 30… 30 Snatch (65/95), 30 Sit ups, 30 Revers FR BB Lunges (65/95), 30 Sit ups, 30 Snatch (65/95). Wednesday, November 12th was last...
