Friday, 4-5-19
Skill Work
5 RFT:
20 HR Push Up
40 Plank Shoulder Taps
600m Row
*22 min Cap*
Similar Posts
Monday, 7-21-14
Byadmin
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Fri. 12/31/2010
Byadmin
Have a Happy New Year with your family and be safe!!!!!!!
Tuesday, 10-9-12
Byadmin
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
Monday, 2-1-16
Byadmin
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Wednesday, 10-19-16
Byadmin
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Monday, 10-5-15
Byadmin
Strength- 3rm max snatch From the ground+ below knee+above knee(cannot drop weight) Wod- 12 min amrap 12 thrusters ascending weight 35 d/u Men 75 going up by 20lbs each round Women 55 going up by 10lbs each round