Monday, July 28 2014
A. 9:00 AMRAP 3 Wall Walk 6 SDLHP 9 KB Swings B. 3 Round EMOM Minute 1- 50 M sprint and back minute 2 –... Read More
Saturday, July 26 2014
A. 8:00 EMOM 5 Thrusters B. AMRAP in 15:00 200m run 10 Ring Dips 20 box step ups 1 Rope Climb
Friday, July 25 2014
A. Bench- Find 1 RM B. 5 Rounds NFT max bench press reps max T2B Rest 2-3 minutes between rounds C. 4:00 find largest set... Read More
Thursday, July 24 2014
4 Rounds ( max effort each round) 200M Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 200M Row 2:00 rest score fastest... Read More
Wednesday, July 23 2014
A. CrossFit Total 3 attempts at a max total Back Squat Shoulder Press Deadlift B. Post WOD 500m row: 1:00 walk 400m run; 1:00 walk
Tuesday, July 22 2014
A. T-n-G Power Snatch 3-3-3-3-3 (increasing) B. 3 Rounds for Max Reps: 1:00 DB Snatch (70/50) :30 REST 1:00 HR Push-ups :30 REST 1:00 Box... Read More
Monday, July 21 2014
CrossFit WOD A. 1000 Meter Row, then 5 Rounds for time of: 25 Wallballs (20/14) 15 Pull-ups B. NFT – 2-3 rounds 25 hollow rocks... Read More
Saturday, July 19 2014
With a partner for time: 50 SDLHP (95/65) 100 Wallballs over Pull-up Station 200 Bar Jumps 300 Meter Bear Crawl 1000 Meter Row 1 Mile... Read More
Friday, July 18 2014
A. Front Squat: 3 – 3 – 3 – 3 – 3 B. 3 Rounds (at each station complete :40 work / :20 rest) *... Read More
Thursday, July 17 2014
A. 400 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 800 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10... Read More