Thursday, 4/28/11
Strength – You might not want a strength before you do this one!!!!!
W.O.D. 21-15-9
Hang Squat Clean 95/65
Turkish Get-Ups 35/25
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Monday, 12-3-12
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Click on the Reebok CrossFit Link below and enjoy free ground shipping!!!! Strength/Skill – High Bar Back Squat 3 RFT 5 Deadlifts 225/205 10 Burpee Box Jump Pistols(Alternating Legs) 24/20 or Burpee Pistol Box Jumps 30 D/U’s Time to Beat 6:30 Matty P
Wednesday, 1/19/11
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Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats
Saturday 4-23-16
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Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…
Tuesday 7-14-15
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Back Squat 75%x3, 80%x3, 85%x3, 90%x3, 3RM 3 Rounds for Time: 75 D/U’s 50 Air Squats 25 Calorie Row
Friday, 7-21-17
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For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
Monday, 4-29-13
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Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14