Saturday 9-19 WOD
Fitness & Performance 250M Row For Time 25 Minute AMRAP w/ a partner Partner 1 Runs 400 Meters Partner 2 Performs the following for Reps:... Read More
Tuesday 9-15-15 WOD
Performance Fitness CrossFit Games Open 13.1 Row 2k As many reps in 17 mins as you can of: 40 Burpees As many reps in 17... Read More
Wednesday 9-9-15 WOD
Performance Fitness EMOM for 10 Minutes 4 Rounds of 3 Minutes Each For Double Unders Press 5,4,3,2,1 10 Deadlifts 60/45 Push Press 5,4,3,2,1 20 Wall... Read More
Saturday 8-22-15 WOD
Performance Fitness CrossFit Open 15.1 and 15.1A CrossFit Open Scaled 15.1 and 15.1A Complete as many rounds and reps as possible in 9 minutes of:... Read More
Wednesday 8-19-15 WOD
Performance Fitness Take 10 Minutes and work to a Heavy Snatch Balance Bench Press 5,5,3,3,1,1 Then Hang Squat Snatch 65%/3, 70%/3, 75%/3, (80%/2)x4 RDL 5,5,5,5,5,5... Read More
Friday 8-14-15
Performance Fitness Alternating Minutes for 15 Minutes Alternating Minutes for 15 Minutes Minute 1: 3 Jerks Minute 1: 8 Calories on Assault Bike Minute2: 3-5... Read More
Wednesday 8-12-15 WOD
PERFORMANCE FITNESS Every 1:30 for 15 Minutes Alternating on the Minute for 15 Minutes (5 Sets) Back Squat 70%/2, 75%/2, 80%/2, (85%/2)x7 Minute 1: 5... Read More
Tuesday 8-11-15
For Time: 800 Meter Row 30 Burpee Box Jumps Overs 30 Strict Pull Ups 800 Meter Run 60 Walking Lunges Overhead 15kg/10kg 800 Meter Row... Read More
Monday 8-10-15 WOD
PERFORMANCE FITNESS Tabata Each for 6 Rounds 15/15 Tabata Each for 6 Rounds 15/15 Bench Press 62kg / 44kg Bench Press 44kg/35kg Bent Over Rows... Read More
Friday 8-7-15 WOD
Performance Fitness Alternating Minutes for 10 Minutes Alternating Minutes for 10 Minutes Min 1: Power Clean + Front Squat (2+5)x5 work as heavy as possible... Read More