by cR055 | May 12, 2014 | WOD
CROSSFIT Metcon: 2 Rounds for total reps/calories: 90 seconds Row for total calories, 30 seconds rest, 90 seconds for total ascents on 15ft rope, 30 seconds rest, 90 seconds of KB Thrusters (53/35), 30 seconds rest, 90 seconds of Slam Balls (15/20), 30 seconds rest....
by cR055 | May 12, 2014 | WOD
CROSSFIT Strength: Deadlift (5-3-1) @ 75%, 85%, 95% of 1RM. Metcon: 12 minute Amrap of, 10 Pistol Squats, 8 Strict dead hang pull-ups, 6 Touch & Go Power Snatch (65/95) * Touch and go means do not drop bar and try to string as many as possible. ON-RAMP/MASTERS...
by cR055 | May 12, 2014 | WOD
CROSSFIT Skills: Mobility: 10 minutes of mobility work. Metcon: 5 Rounds for time 200M Run, 10 Overhead Squats (65/95), 10 Bent Over Rows. Thursday, May 15th was last modified: May 12th, 2014 by...
by cR055 | May 12, 2014 | WOD
CROSSFIT Metcon: Dirty Thirty 30 Box Jumps (20”/24”) 30 Jumping Pull-Ups, 30 KB Swings (35/53) 30 Walking Lunges 30 Knees to Elbows 30 Push Press 30 Supermans 30 Wall Balls (14/20) 30 Burpees 30 Double Unders ON-RAMP/MASTERS Skills: hang cleans & wall balls. 4...
by cR055 | May 12, 2014 | WOD
Crossfit Team WOD Infernal Weightlifting Saturday, May 17th was last modified: May 12th, 2014 by...
by cR055 | May 4, 2014 | WOD
CROSSFIT Strength: Back Squat (5×5) @ 75% of 1RM. Metcon: For total reps…. 3 rounds then rotate of, 45 seconds work then 15 seconds rest. Row for calories, Barbell Sumo high pulls (45/75) Push press (45/75), 75 seconds rest b/t movements. ON-RAMP/MASTERS...
