April 1, 2019 WOD
CrossFit Quintuple Total Back squat, 5 rep Shoulder press, 5 rep Deadlift, 5 rep March PR Board
March 30, 2019 Hero WOD
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers Read More …
March 29, 2019 WOD
Clean & Jerk 1-1-1-1-1-1-1
March 28, 2019 WOD
10 minutes of scale practice 10 minutes of handstand practice 10 minutes of L-sit practice 10 minutes of stretching Strength: Bench Press 75% x 5, 85% x 3, 95% x 1+, rest 3 mins Then, 3 sets: DB skull crushers Read More …
March 27, 2019 WOD
Run or Row 5,000 meters Whichever sounds worse.
March 26, 2019 WOD
3 rounds for time: Run 400 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes.
March 25, 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 …
March 23, 2019 Hero WOD and Strength
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, Read More …
March 22, 2019 WOD
2019 CrossFit Games Open Workout 19.5 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes
March 21, 2019 WOD
Practice front scale for 10 minutes Practice back scale for 10 minutes Then, 10-15 minute trail run