Friday April 20, 2018

Posted on Apr 19, 2018 | 0 comments

Strength:

Every 1 min for 10 mins.

1 Power Clean & Jerk, pick load

–Start at 60-65% and add 10 lbs each min

WOD:

3 rounds for time of:

30 Pull-ups

20 Back Squats, 135/95 lbs

10 Strict Handstand Push-ups

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Thursday April 19, 2018

Posted on Apr 18, 2018 | 0 comments

WOD 1:

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand-Release Push-ups

WOD 2:

4 Rounds:

30 Cal Assault Bike

15 Toes to Bar

15 Kettlebell Swings 70/53lbs

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Wednesday April 18, 2018

Posted on Apr 17, 2018 | 0 comments

2014 CrossFit Games Regional Event 6

For time:

50 Row (calories)

50 Box Jump Overs, 24/20 in

50 Deadlifts, 180/120 lbs

50 Wall Balls, 20/14 lbs

50 Ring Dips

50 Wall Balls, 20/14 lbs

50 Deadlifts, 180/120 lbs

50 Box Jump Overs, 24/20 in

50 Row (calories)

–Time Cap: 21 mins

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Tuesday April 17, 2018

Posted on Apr 16, 2018 | 0 comments

Skill:

Ring Muscle Up Practice

WOD:

5 rounds for time of:

20 Dumbbell Snatches, 70/55 lbs

20 Burpees

–Goal: Sub 17 mins

**20 Min CAP**

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Monday April 16, 2018

Posted on Apr 15, 2018 | 0 comments

Strength:

Front Squat

3-3-3-3-3

WOD:

For Time

50 Assault Bike Calories

50 Shoulder-to-overheads, 135/95 lbs

–Goal: Sub 6 mins

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Saturday April 14, 2018

Posted on Apr 13, 2018 | 0 comments

Open Gym 

7:30am – 8:30am

CrossFit

8:30-9:30am

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Friday April 13, 2018

Posted on Apr 12, 2018 | 0 comments

Strength:

Back Squat w/pause

4-3-2-1

*Use the heaviest weight possible for each set

*3 sec. pause at the bottom

WOD:

4 rounds for time of:

20 Wall Balls, 30/20 lbs

10 Hang Power Cleans, 185/135 lbs

M – WB to 10′

F – WB to 9′

*20 min CAP*

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