CrossFit WOD 11-12-15
Fitness Performance 10 Rounds for Time of: 3 Rounds For Time 10 American Swings 8 Deadlifts 75kg/50kg 10 Calorie Row 30 Seconds Rest Immediately followed... Read More
CrossFit WOD 11-10-15
Fitness Performance EMOM for 10 Minutes C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 10 Thrusters 20/15k Clean Pull 110%/2×5 Then max Sit Ups... Read More
CrossFit WOD 11-7-15
Fitness Performance “Nasty Girls” Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 3 Rounds for Time of: C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2... Read More
Olympic Weightlifting 11-13-15
Power Sn + Overhead Squat 75%/(1+1)x3 Front Foot Jerk Drill Work to Heavy 3 as form allows Cl Grip RDL 90%%/5×4 Dips 5×3 BOR 5×5... Read More
Olympic Weightlifting 11-11-15
C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 Clean Pull 110%/2×5 Front Squat 3,3,2,2,2 working to 3-5% heavier than last week GHSU/Strict T2B/Side Plank... Read More
Olympic Weightlifting 11-10-15
Hip Power Sn 65-75%%/1×3 Power Clean blocks knee 75%/2×3 RDL Snatch Grip 85%/5×4 Push Press 5×4 , Pull Up 5×4 weighted Windmills/situps
Olympic Weightlifting 11-9-15
Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1 Snatch Pull 110%/2×5 Optional: Work to single on Overhead Squat (aim for 2-3kg increase from Double and go... Read More
CrossFit WOD 11-3-15
Fitness Performance Every 5 Minutes for 25 Minutes Clean w/ 3 second First Pull 65-75%/2×3 with 1 mInute rest in between 15 Toes to Bar... Read More
CrossFit WOD 11-2-15
Fitness Performance Every 3 Minutes for 15 Minutes Snatch Bench Press work to a heavy set of 5 over the 5 sets Take 10 Minutes... 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