by cR055 | Jul 27, 2014 | WOD
STRENGTH: Push Press (5-5-5) @ 70%, 75%, 80% of 1RM. METCON: For time… 75 double unders, 50 Kettle Bell Swings (35/53), 30 Weighted Burpee’s (25/45), 100 double unders, 30 Weighted Burpee’s, (25/45), 50 Kettle Bell Swings (35/53), 75 double unders. Tuesday, July 29th...
by cR055 | Jul 27, 2014 | WOD
MOBILITY: 10 minutes of mobility work. METCON: 21-15-9 Complex (95/135) 8 Deadlifts, 7 Squat Cleans, 6 Snatch, 21 Pull-ups, 6 Deadlifts, 5 Squat Cleans, 4 Snatch, 15 C2B Pull-ups, 4 Deadlifts, 3 Squat Cleans, 2 Snatches, 9 Muscle-ups (Scale with 18 chin-ups). ...
by cR055 | Jul 27, 2014 | WOD
STRENGTH: 10 minutes to accumulate 10 Strict HSPU’s and 20 Kipping HSPU’s. * Use bands if needed to complete 10 Strict HSPU’s. METCON: For time… 200 meter Row, 400 meter Row, 600 meter Row, 800 meter Row, 600 meter Row, 400 meter Row, 200 meter Row. (Alt. with...
by cR055 | Jul 27, 2014 | WOD
STRENGTH: Back Squat (5-3-1) @ 85%, 90%, 95% of 1RM. METCON: For time… 2 minute plank hold Then…. 6 Rounds of… 12 Pistol Squats (Alt. each rep.), 8 Shoulder to OH (65/95). ON-RAMP Skills: Parrallette Pass Throughs, Hang Snatch, Box Jumps. Metcon: 4 Rounds for time… 4...
by cR055 | Jul 27, 2014 | WOD
7am to 9am: CrossFit Olympic Weightlifting Class. 9am: Team Wod. Saturday, August 2nd was last modified: July 27th, 2014 by...
by cR055 | Jul 21, 2014 | WOD
CROSSFIT Strength: Back Squat (3-3-3) @ 80%, 85%, 90% of 1RM. Metcon: 15 minute AMRAP of, 30 Double Unders, 20 KB Swings (35/45), 10 HSPU’s. ON-RAMP Skills: Air Squats, Pull-ups, Push-ups Metcon: 500m Row Then… 3 Rounds 20 Air Squats 10 Pull-ups 10 Push-ups...
