6
Jun
WOD 6/6/18
Strength: Deadlift 5X4 Metcon – Tabata Russian Swings 55/35 Box Jump Overs 24/20 Alt KB Cleans 55/35 Double Unders 1 min rest/transition between movements.
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WOD
5
Jun
WOD 6/5/18
COE – Hero Workout. Here is a link to CrossFit HQ about who Coe was. 10 Rounds for time of: 10 Thrusters 95/65 10 Ring... Read More
21
Jul
WOD 07/21/17
WARM-UP Long warm up, no strength before WOD. WOD AMRAP 10 Med Ball Wall Ball Shots 20/16# to 10/9′ target 10 Burpee to plate 25/15#... Read More
19
Jul
WOD 07/19/17
WARM-UP 15 minute warm-up STRENGTH A) Deadlift: 10 x 3 @ 65%, 70%, 75%, light will do 10-12 reps light, work on form WOD 50... Read More
18
Jul
WOD 07/18/17
WARM-UP 15 minute warm-up STRENGTH 7 minute EMOM of 3 x power snatch, light with do 20 seconds of hang power snatch very light WOD... Read More
17
Jul
WOD 07/17/17
WARM-UP 15 minute warm-up STRENGTH A1) weighted pull up: 5-7 x 4 sets, always try to go heavier than last time or more reps. A2)... Read More
14
Jul
WOD 07/14/17
WARM-UP 15 minute warm-up STRENGTH A1) Front squat: same as back squat on Monday A2) max effort banded push up x 4 WOD Row 500... Read More
12
Jul
WOD 07/12/17
WARM-UP 15 minute warm-up WOD Grace 30 x power clean and jerk 🏋 135/95 Light/fundamentals 10 minute EMOM of 5 x Hang power clean light and... Read More