May 17, 2019 WOD
Clean & Jerk 1-1-1-1-1-1-1
May 16, 2019 Active Recovery and Strength
4 rounds not for time, but rather for quality: 12 Dumbbell bentover rows, right arm 250m. row 12 Dumbbell bentover rows, left arm 250m. row 12 bulgarian split squats, right leg 200m. run 12 bulgarian split squats, left leg 200m. Read More …
May 15, 2019 WOD
3 rounds for time of: 400-m run 100 double-unders 20 thrusters Men: 65 lb. Women: 45 lb.
May 14, 2019 WOD
Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: Read More …
May 13, 2019 WOD
CrossFit Triple Total Back squat, 3 rep Shoulder press, 3 rep Deadlift, 3 rep
May 11, 2019 Hero WOD & Strength
“Hansen” Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived Read More …
May 10, 2019 WOD
Partner WOD 80 Wall Balls 20/14 10’/9′ targets 70 Weighted Step-ups 50/35 (1db) 60 HSPU
May 9, 2019 Active Recovery & Strength
12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice Strength: Hang snatch from above the knee + snatch* (complex) 3 reps at 60%, 2 reps at 70%, 6 at Read More …
May 8, 2019 WOD
5 rounds for time of: 9 deadlifts 5 squat cleans 3 thrusters Men: 135 lb. Women: 95 lb.
May 7, 2019 WOD
3 rounds for time: 12 left-hand Turkish get-ups 12 right-hand Turkish get-ups 3 legless rope climbs, 15-ft. rope Men: 50-lb. dumbbell Women: 35-lb. dumbbell