by cR055 | Jun 29, 2014 | WOD
CROSSFIT Mobility: 10 minutes of Handstand work. Metcon: 15 minute Amrap, 6 Strict toes-to-bar, 9 Wall Balls (20/24), 12 Box Jumps (20/24). Tuesday, July 1st was last modified: June 29th, 2014 by...
by cR055 | Jun 29, 2014 | WOD
CROSSFIT Strength: Back Squat (5-5-5) @ 70%, 75%, 80% of 1RM. Metcon: 5 rounds for time, 30 double unders, 20 Sit-ups, 10 Decline Push-ups (feet are on 2 x 45lb plates). ON-RAMP Skills: Toe-to-Bar & Front Squats. Metcon: 21 -15 – 9 Toes-to-Bar, Front Squats....
by cR055 | Jun 29, 2014 | WOD
CROSSFIT Bench Mark: 1000 meter Row for time. METCON: 12 minute Amrap of, 9 Chest-to-bar Pull ups or 3 muscles ups (any style), 6 Complex (1 squat clean + 1 RL lunge + 1 LL lunge + 1 Shoulder to OH)(65/95). Thursday, July 3rd was last modified: June 29th, 2014 by...
by cR055 | Jun 29, 2014 | WOD
HAPPY FOURTH OF JULY 6AM & 7AM TEAM WODS ONLY! Enjoy the rest of your day with family and friends. Friday, July 4th was last modified: June 29th, 2014 by...
by cR055 | Jun 29, 2014 | WOD
BACK TO NORMAL SCHEDULE. Hope everyone had a great Fourth of July!!! Infernal Weightlifting 7am-9am Crossfit- Team WOD 9am Saturday, June 5th was last modified: June 29th, 2014 by...
by cR055 | Jun 22, 2014 | WOD
CROSSFIT Strength: 30 minutes to find 1RM Snatch, no more than 3 attempts at Max Weight. Metcon: 10 minute AMRAP of, 5 strict pull ups, 7 wall balls (14/20), 9 weighted burpee’s (25/45). ON-RAMP Skills: Air Squats, Pull-Ups, Ring Rows, Push-ups METCON: For...
