June 10, 2019 WOD
Fran (kipping!) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb. ♂ 95 lb.
June 8, 2019 Hero WOD
Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run Read More …
June 7, 2019 WOD
Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. Start at a higher round if you think Read More …
June 6, 2019 Active Recovery/Skill Day & Strength
Athlete skill/make-up day Strength: Establish 1RM pause bench press
June 5, 2019 WOD
Tabata squats* L-sit for 2 minutes in as few sets as possible (AFSAP) 400-m Farmers carry (AFSAP) *The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of Read More …
June 4, 2019 WOD
3 rounds for time of: 12 squat cleans 800-m run ♀ 95 lb. ♂ 135 lb.
June 3, 2019 WOD
CrossFit Quintuple Total Back squat, 5 rep Shoulder press, 5 rep Deadlift, 5 rep Compare to 4/1/2019
June 1, 2019 Hero WOD & Strength
“Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, Read More …
May 31, 2019 WOD
3 rounds for max reps of: Body-weight bench presses* Strict pull-ups* Men: bodyweight bench Women: 70%BW Rest as needed between rounds and movements. *Racking the bar or dropping from the rig constitutes the end of the set. Compare to April Read More …
May 30, 2019 WOD & Strength
Run or row 5,000 meters Strength: Every 30sec. for 5 minutes: 1 sandbag over the shoulder Then 5 sets, NFT but for quality and load: 3 sandbag over the bar 90′ sandbag front carry (length of gym)