by cR055 | Apr 28, 2014 | WOD
CROSSFIT Strength: Push Press (5-5-5) @ 65%, 70%, 75% of 1RM. (Deload) Metcon: For time… 1000-meter row, 1 minute rest, then, 3 rounds of, 5 Power Snatch (65/95), 10 Ring Dips, 30 Squats. *1-minute rest after row is mandatory. Tuesday, April 29th was last modified:...
by cR055 | Apr 28, 2014 | WOD
CROSSFIT Strength: Deadlift (5-5-5) @ 70%, 75%, 80% of 1RM. Metcon: 5 Rounds of… 30 double-unders, 15 Thrusters (65/95), 15 Pull-ups. On-Ramp/Masters Skills: Row, Push press, KB Swings. Metcon: 3 Rounds of… 20 Calorie row, 12 KB Swings, 8 Push Press. Wednesday,...
by cR055 | Apr 28, 2014 | WOD
CROSSFIT Skills: 10 to 15 minutes of, Handstand work / muscle-up progressions. Metcon: 20 minute Amrap of… 50 Slam balls, 40 Sit-ups, 30 KB Swings (35/53), 20 Goblet Lunges (35/53), 10 HSPU’s. Thursday, May 1st was last modified: April 28th, 2014 by...
by cR055 | Apr 28, 2014 | WOD
CROSSFIT Strength: Find 1RM Front Squat. Metcon: 3 Rounds for time… 8 Shoulder to Overhead (65/95), 12 OTB Burpee’s, 15 Box Jumps (20/24). On-Ramp/Masters Skills: Hang Snatch, OTB Burpee’s, Goblet Lunges. Metcon: 3 Rounds of… 6 Hang Snatch, 8 OTB Burpee’s 12...
by cR055 | Apr 28, 2014 | WOD
CROSSFIT 8am – Bootcamp for Make -a-wish 9am -Team WOD 7am-9am Infernal Weightlifting Saturday, May 3rd was last modified: April 28th, 2014 by...
by cR055 | Apr 21, 2014 | WOD
CROSSFIT Strength: Back Squat (5-3-1) @ 75%, 85%, 95% of 1RM. Metcon: 4 rounds for time: 10 Touch & Go Clean & Jerks (65/95), 20 Toes 2 Bar. *Bar must be returned to ground on each touch & go rep. On-Ramp Skills: Hang Clean, Push Press, V-ups. Then, 4...
