Friday, 8-11-17
Strength:
Deadlift
10@50%
10@55%
8@60%
8@65%
6@70% of 1RM
For time:
150-120-90-60-30 D/U
50-40-30-20-10 Med Ball Clean 20/14
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Wednesday 2-3-16
Byadmin
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. WOD- 4 RFT 400m Run….yes 15 Burpee 12 C2B pull up 9 Hang Power Snatch 135/95 SKILL- Weakness for CROSSFIT OPEN in 22 days !!! …D/U’s Muscle ups HSPU… Anything you know…
Saturday, 7-7-18
Byadmin
Warm up: 2 RDs at easy pace 5 K2E 5 Air Squats 5 BB OHS 10 Lunges 30 D/U 22 min AMRAP – 20/15 Cal Row 1 Rope Climb 3:1 20 T2B 1 Rope Climb 20 OHS 95/65 1 Rope Climb 20 Jumping Squats
Friday, 1/10/14
Byadmin
Skill:T2B skill work with goal on stringing multiple together For Time: 15 Burpee Box Jump Overs 24/20 15 power Cleans 135/95 15 Burpee Box Jump Overs 30 Front squats 135/95 15 Burpee Box Jump Overs 15 Push Jerks 135/95 15 Burpee Box Jump Overs
Thursday, 8-4-16
Byadmin
Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees
Wednesday, 6-28-17
Byadmin
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
Thursday, 1-8-15
Byadmin
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14