CrossFit WOD 10-23-15
Fitness Performance Every 3 Minutes for 12 minutes Front Squat 3 sets of 3 reps building to a heavy Triple Bench Press 8,6,4,2 Then: 8... Read More
CrossFit WOD 10-21-15
Fitness Performance Perform 4 Rounds of the Following: Every 60 Seconds for 4 Sets Perform the Following: 10 TRX / Ring Rows (30X1) Clean and... Read More
CrossFit WOD 10-20-15
Fitness Performance Every 2 Minutes for 8 Minutes Perform the Following: Every 2 Minutes for 8 Minutes Perform the Following: 10 Deadlifts 60/40kg 10 Deadlifts... Read More
CrossFit WOD 10-19-15
Fitness Performance EMOM for 8 Minutes Snatch 75%/2 80%/1×6 8 Front Press Then: 8 Pull Ups Take 8 minutes to work to a Heavy Triple... Read More
CrossFit WOD 10-14-15
Performance Fitness Clean and Jerk 75%/2×3, 77.5%/2×3, 80%/1×4 4 Rds Not For Time Clean Pull + Jump Shrug 105%/(3+3)x4 5 Step up Front Squat heavy/5×5 5... Read More
CrossFit WOD 10-13-15
Performance Fitness “Double DT Smash” w/ a Partner “Scaled Smash” w/ a partner 2 Rounds for time: (10 Min timecap) 2 Rounds for time: (10... Read More
Olympic Weightlifting 10-5-15
3 Pos Snatch 60%/2, 65%/2, 70%/1, 75%/1×4 *Above, Below, 1 inch with 2 sec pause at each position’ Overhead Squat work to a heavy set... Read More
Olympic Weightlifting 9-28-15
Hip Sn + Snatch + Sn Balance 60/2+2+2, 65/2+2+2, 70/(2+2+2)x3 Muscle Clean and Power Jerk 50/3, 55/3, 60%/2×3 Back Squat heavy/6×4 RDL X/5×4 V-Up /... Read More
Monday 8-31-15 Olympic Weightlifting
Snatch to Max Then (90%/1, 95%/1, 100%x1)x3 Clean & Jerk to max Then (90%/1, 95%/1, 100%x1)x3 Snatch Pull 105%/2×5 Back Squat to Max Then (90%/1,... 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