CrossFit WOD 11-24-15
Fitness Performance Front Press 5,4,3,2,1 (RPE 9/10) Every 2 Minutes for 8 Minutes using 60-75% of max Clean & Jerk 2 Hang Power Clean +... Read More
Olympic Weightlifting 11-23-15
Every 2 Minutes for 10 Minutes working to a heavy set as form allows 2 Hang Squat Snatch + 2 Snatch Balance Then Every... Read More
CrossFit WOD 11-23-15
Fitness Performance Every 3 Minutes for 15 Minutes Every 2 Minutes for 10 Minutes working to a heavy set as form allows Back Squat work... Read More
CrossFit WOD 11-21-15
Fitness Performance 8 Minute AMRAP of: Snatch 70%/1, 75%/1, 82.5%/1, 87.5%/1, 90%/1, 95/1, 98%/1, 101%/1, 102% 8 Push Presses 40kg/30kg C & J 70%/1, 75%/1,... Read More
CrossFit WOD 11-20-15
Fitness Performance Bench Press (30X1) 8,8,8,8 Power Sn 75%/1×3 KB Lunge Pass 16,16,16,16 Power Clean from Hip and Jerk 65%/1×3 Plank or Chinese Plank 45... Read More
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
Olympic Weightlifting week of 11-16-15
Monday Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1 Snatch Pull 115%/2×3 Back Squat to max (no misses) V-Up / planks / Hyper 2×15... 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 11-13-15
Fitness Performance Back Squat 5,5,5,5 (30X1) Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1×2 “Nancy”... Read More