6 Jun /0 Comments/WOD, Workout of the Day 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.
5 Jun /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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 /0 Comments/WOD, Workout of the Day 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