CrossFit Class 10/15
Saturday Deadlift 80/1×5 AMRAP in 15 Minutes 10 Deadlifts 185/105lbs 15 Lateral Burpees over Bar 20 Wall Balls 20/14lbs
CrossFit WOD 11-18-15
Fitness Performance Sumo Deadlift 5,4,3,2,1 (RPE 9/10) C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1 Toes to Bar Progressions Clean Pull 115%/2×3 Front Squat... Read More
CrossFit WOD 11-17-15
Fitness Performance EMOM for 8 Minutes Power Clean blocks knee 75%/1, 80%/1 8 American Swings RDL Snatch Grip 90%/3×3 8 V-ups Every 3 Minutes for... Read More
CrossFit WOD 11-16-15
Fitness Performance Every 3 Minutes for 15 Minutes Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1, 85%/1×2 Front Press work to a 5RM over... Read More
CrossFit WOD 11-4-15
Fitness Performance Every 2 Minutes for 10 Minutes In 10 Minutes Work to a Heavy Clean + Split Jerk(1+3) Back Squat 5,4,3,2,1 (RPE 90%) Then... Read More
CrossFit WOD 10-31-15
Performance Fitness Snatch 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 Zombie WOD Clean and Jerk 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 If you are... Read More
CrossFit WOD 10-30-15
Performance Fitness Front Squat 4 sets of 3 reps building to a heavy Triple Deadlift 5,5,5,5 (30X1) *aim for more than last week 2K Row... Read More
CrossFit WOD 10-28-15
Performance Fitness Clean & Jerk (1+2) Front Press 5,4,3,2,1 (RPE 9/10) *Work to a Heavy Double as form allows Bent Over Row 5,5,5,5,5 Then Perform... Read More
CrossFit WOD 10-27-15
Performance Fitness Hang Power Clean “Fran” Take 10 Minutes to Work to a Heavy Triple 21-15-9 Then Perform 3 Doubles at that weight with 90... Read More
CrossFit WOD 10-17-15
Performance Fitness Snatch 70%/1, 75%/1, 80%/1×4, 85%/1×4 Final Scaled Clean & Jerk 70%/1, 75%/1, 80%/1×4, 85%/1×4 14-10-6 Chest to Bar Then For Time of: Dips... Read More