by cR055 | Sep 28, 2014 | WOD
Crossfit Performance: 10 minute AMRAP of… Run 200m, 3 Rope Climb, Row 200m. rest 5:00 10 minute AMRAP of… 50ft Bear Crawl, 10 Alt Db Snatches, 30 DU’s/Hurdles. rest 5:00 10 minute AMRAP of… 50ft OH Db Carry #tough-locked arms, 10 Air squats, 30...
by cR055 | Sep 28, 2014 | WOD
Crossfit Performance: A1.Paused Front Squat @ 22X1; @ 80 2-3 x 3/60 sec. rest. A2. RDL @ 3010; 4 x 3/90 sec. rest. + “”Jackie 1000M Row, 50 Thursters (45/75), 30 Pull-Ups. Thursday, Oct 2nd was last modified: September 28th, 2014 by...
by cR055 | Sep 28, 2014 | WOD
Crossfit/Performance: 1A. CGBP @ 3010; 8,8,8,8 60 sec. rest –building. 1B. Single DB Row @ 2010; 6-8 x 4/90 sec. rest. + EMOM for 10 minutes… odd– 30 sec. inverted hold (handstand), even– 30 sec. amrap bar hang. + 15-12-9-3 KB Swings (35/53),...
by cR055 | Sep 28, 2014 | WOD
Infernal Weightlifting 7am-9am Crossfit Team 9am Saturday, Oct 4th was last modified: September 28th, 2014 by...
by cR055 | Sep 21, 2014 | WOD
Warm-up: 8 minute row: last 10 seconds of each minute full effort. CrossFit Performance: A. Front Squat @ 3010; build to tough 5 rep. set. (10 min. cap). B1. Pendlay Row 6-8 x 4/90 sec. rest. B2. Hammer Curls @ 3010; 8-10 x 4/90 sec. rest. + 4 rounds for time…...
by cR055 | Sep 21, 2014 | WOD
Warm-up: 400m Row, Power Clean drills then warm up to 65% of 1RM. CrossFit Performance: A1. Close grip bench Press @ 2010; 12,10,8,6/30sec rest. A2. Hang Power Clean @ 65% TnG 4 x 4/2:00 sec rest. + 3rounds for time… 400m Run, 21 Burpees, 400m Row. Competitors:...
