CrossFit WOD 5-13-16
CrossFit WOD Back Squat 5,4,3,2,1 1 Arm Row 12 each arm (30X1) AMRAP in 20 Minutes of: 10 Overhead Reverse Lunges 20/10kg 8 Plate Facing... Read More
CrossFit Performance & Olympic Weightlifting 5-13-16
CrossFit Performance & Olympic Weightlifting Snatch 60/1, 65/1, 70/1, 75/1 80/1, 85/1 90/1, 95/1, 95+/1 (PO) Clean & Jerk 60/1, 65/1, 70/1, 75/1 80/1, 85/1... Read More
Conditioning Class 5-12-16
Conditioning Class 500 Meter Row @ Moderate Pace Rest 2 Minutes 10 Rounds For Max Distance 50 seconds @ 20 S/M 10 Seconds @ 30... Read More
CrossFit WOD 5-11-16
CrossFit WOD 10 Minute AMRAP 10 Deadlifts 70/50kg 10 Toes to Bar Rest 3 Minutes 8 Minute AMRAP 8 Hang Power Cleans 60/40kg 8 Front... Read More
CrossFit Performance & Olympic Weightlifting 5-11-16
CrossFit Performance & Olympic Weightlifting Snatch Singles to Max then (90%/1, 95%/1, 100%/1)x2 (PO) Cl + Jerk Singles to max then (90%/1, 95%/1, 100%/1)x2 (PO)... Read More
CrossFit WOD 5-10-16
CrossFit WOD Not for Time Bench Press 5,4,3,2,1 RDL’s 5,5,5,5,5 (4141) Pistol Progressions 5,5,5,5,5 In Teams of 2 Complete 10 Rounds For Time Alternate Exercises... Read More
CrossFit WOD 5-9-16
CrossFit WOD For Time: 14 Burpees over the Rower 41 Calorie Row 14 Burpees over the Rower Alternating Exercises Every Minute for 15 Minutes 5... Read More
CrossFit Performance & Olympic Weightlifting 5-9-16
CrossFit Performance & Olympic Weightlifting Power Snatch Singles to max then (90%/1, 95%/1, 100%/1)x2 (PO) Pwr Cl + Jerk Singles to max then (90%/1, 95%/1,... Read More
CrossFit Performance & Olympic Weightlifting 5-7-16
Work to the days heavy on both of the following lifts: Snatch then 5×1 @80% (PO) Clean & Jerk then 5×1 @ 80% (PO) Pause... Read More
CrossFit 5-6-16
“Buy In” 100 Double Unders for Time Back Squat 5,4,3,2,1 AMRAP in 9 Minutes of: 8 Front Rack Back Lunges 43/30kg 8 Box Jumps 24/20... Read More