Wednesday, July 02 2014
CrossFit A. Bench Press. 10 – 10 – 10 B. 10:00 EMOM odd minutes – 5 DeadLift (heavy) even minutes – 5 strict HSPU C.... Read More
Tuesday, July 01 2014
A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power... Read More
Monday, June 30 2014
1 Mile Run 1,000 Meter Row 100 Wallballs (20/14)
Saturday, June 28 2014
3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter... Read More
Friday, June 27 2014
A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball... Read More
Thursday, June 26 2014
A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk,... Read More
Wednesday, June 25 2014
CrossFit WOD A. Work up to a Heavy Snatch + OHS – 15 minutes B. For time: 10 – 9 – 8 – 7 –... Read More
Tuesday, June 24 2014
A. Max Box Jump Heigth B. 3 – 5 Rounds (pick one) 400 Meter Run 30 Box Jumps (24/20) 20 Ring Push-ups
Monday, June 23 2014
CrossFit WOD A. Back squat 10 – 10 – 10 Pendlay Row 10 – 10 – 10 B. 5 rounds for max reps 1:00 Ring... Read More
Saturday, June 21 2014
A. “FRAN” 21 – 15 – 9 Thrusters (95/65) Pull-ups or ” Heavy FRAN” 15 – 12 – 9 Thrusters (135/95) C2B Pull-ups B. NFT... Read More