Wall walk 1-2-3-4-3-2-1 Renegade row, 5 per arm each round Bkwd DB lunge, 10 per leg each round Ball slam, 15 reps each round AfterWOD: Rowing form clinic with Zac P.
CrossFit Workout – Saturday 01/07/2017 Read More »
Strength: Push press 5-5-5-5-5 find 5RM WOD/Conditioning: For time Toes 2 bar 10-10-10-10-10-10 Burpee broad jump 10-10-10-10-10-10 Wall ball situp 10-12-14-16-18-20 AfterWOD: 40 reps for time of two, see board
CrossFit Workout – Friday 01/06/2017 Read More »
Strength or Skill: 4 rounds, rest as needed 3-2-1 reps of back squat box jump For strength: Target 80+% of 1RM in 4th round For skill: Work up to medium weight practicing impeccable form WOD/Conditioning: 5 rounds, for completion 15 goblet squat 55/40 1 minute double unders Record total # of double unders for entire
CrossFit Workout – Thursday 01/05/2017 Read More »
Strength or Skill: hang power clean, barbell cycling WOD: russian twist 10-20-30-40-50 row, calories 50-40-30-20-10 AfterWOD: max bar hang, 2 minutes
CrossFit Workout – Wednesday 01/04/2017 Read More »
Strength or Skill: Front squat WOD: Pyramid Fran 95/65 9-12-15-12-9 reps of pullup thruster AfterWOD: 2 minute row, max effort sprint, for meters
CrossFit Workout – Tuesday 01/03/2017 Read More »
2017 is the Year of the Squat 1 – 500 meter row sprint, max effort 2 – AMRAP in 15 minutes plus finish round of 30 KB swing 55/40 10 Strict pushup 15 Jacknife situp 20 Mountain jack Warmup: Squat Therapy, frog stretch
CrossFit Workout – Monday 01/02/2017 Read More »
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