by cR055 | Nov 10, 2014 | WOD
CrossFit/Performance A1. Snatch Balance EMOM for 8 minutes: 3-4 reps; light load work technique and catch position. B1. HSPU complete 20 any way…Eccnetric, Deficit, Strict , Kipping– based on skill level. + 3 Sets each for time… 400m Row, 20 KB...
by cR055 | Nov 10, 2014 | WOD
CrossFit/Performance EMOM 9 minutes… 1- 8 Push ups, 2- 1 Rope CLimb, 3- 10 Slam Balls. rest 3:00. EMOM 9 minutes… 1- 7 T2B, 2- 30sec Side Bridge each side, 3- 14 Mountain Climbers. rest 3:00. EMOM 9 minutes… 1- 30 sec Hollow Rocks, 2- Row 120m, 3- 10...
by cR055 | Nov 10, 2014 | WOD
7am to 9am: CrossFit Weightlifting Class. 9am: Team Wod. Saturday, November 15th was last modified: November 10th, 2014 by...
by cR055 | Nov 2, 2014 | WOD
CrossFit/Performance A. Dead-Lift; TNG 3,3,3,3,3–build to a tough tng/90sec rest. B. Close Grip Bench press @ 3010; 10,8,6,4/90sec rest. + 3 sets for max reps… 1min AMRAP Double Unders, 1min AMRAP KB Swings, 1min Push ups, rest 60sec. Monday, November 3rd...
by cR055 | Nov 2, 2014 | WOD
CrossFit/Performance A1.Russian Step ups; 8/leg x 4/60sec rest. A2. Strict Pull ups; 3-5 x 4/90sec rest. B. Push Jerk EMOM for 6 minutes; use load to support skill, build to tough single. + 3 rounds for time… 400m Run, 5 Wall walks, 20 Slam Balls. Tuesday,...
by cR055 | Nov 2, 2014 | WOD
CrossFit/Performance EMOM 9min 1- Row 120m. 2- 1 Rope CLimb. 3- Single Arm FR KB Squat x 5/each arm. rest 3:00 EMOM 9min 1-10 Sit ups. 2- 30 sec FLR. 3- Ring Dips x 10. rest 3:00 EMOM 9min 1- 10 Shoulder Taps. 2- 30sec Hollow Rocks. 3- 12 Walking Lunges. Wednesday,...
