Monday: WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Tuesday: WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s 24″ 200M Run 3R4T Wednesday: […]
Jan. 30- Feb. 3, 2017 Read More »
Monday: WOD: “SWEAT” 6 C&J; 1 min hs holds 2 sled pushes, 300 m run 5 R4T Tuesday: WOD: “GUTS” Odd Couple: Deadlifts / Double Unders (10 min) then, 3 Snatches,6 OHS, 9 Back Squats 12 min AMRAP Wednesday: WOD:”PAIN” EMOM : 6 MED BALL CLEANS/6 BURPEES (10 MIN) EMOM: 100 RUN WITH MED BALL
Jan. 23 – Jan 28, 2017 Read More »
Monday: WOD: “Bazinga” Strength: Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders Tuesday: WOD: “Sheldon” Cash IN: Row 500m then 4 Rounds of : 8 Pushups,8 DL, 8 Pullups,8 Box Jumps Cash OUT: 40 unbroken double unders or 5 min Wednesday: WOD: “Leonard” 3R4T : 10 KBS, 200m Run, 20 Jumping Squats Strength: OHS/HSPU Thursday:
Jan. 16 – Jan 21, 2017 Read More »
Monday: WOD: “Cindy” 5 Pullups 10 Push ups 15 Squats 20 min AMRAP Tuesday: WOD: 3 Squat Cleans EMOM then, 21-15-9 TTB & Burpees Wednesday: WOD: Odd Couple: Push Press/Double Unders then, 36′ of Burpee Broad Jump 15 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100
Jan. 9 – Jan 14, 2017 Read More »
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Odd Couple: Back Squats/Even: burps/situps Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday: WOD: 20 MB Cleans 2 Rope Climbs 20 Double Unders 20 min AMRAP Thursday: WOD: 7
Jan. 2 – Jan 7, 2017 Read More »