Wednesday 4/01/2015
Strength Max PRESS!!! WOD “Grace is Yoked” 30 Clean and Jerk + 850m Yoke Carry w/ same barbell(two laps) EVERYTIME BAR IS DROPPED Athlete must run back to the Gym […]
Month: March 2015
Tuesday 3/31/2015
ATTACK YOU GOAT Work on ANYTHING you guys need work on. (Cardio, Barbell Lift, Gymnastics) WOD 5 Rounds For Time 15 Overhead Walking Lunges (in Place if no room available) […]
Monday 3/30/2015
Strength: MAX SQUAT!!! Work your way up to a max. Example 3..3..2..2..2..1..1..etc. WOD 20 minute AMRAP 400m Run 5 Chest to Bar Pull Ups 10 Wall Balls 15 Box Jumps […]
Crossfit Games Open 15.5
Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters RX 95/65 Scaled 65/45 Masters 45/35
Thursday 3/26/2015
STRENGTH MAX BENCH WOD As a Class!!! Start and End Together!! 50-4 Count Jumping Jacks 25-Body Builders 50-4 Count Jumping Jacks 25-Push Ups 50-4 Count Flutter Kicks 25- Air Squats […]
Wednesday 3/25/2015
Strength MAX DEADLIFT!!!! WOD 10 minute AMRAP 2 Man Makers 45/25 3 Box Jump Burpees 30/28
Tuesday 3/24/2015
Strength: Press 2×10 Press 1×10@70% * 1×10@75% 2×8 Push Press 2×8@80% (All Four Sets is at % of Press 1 RM) WOD 50 Kettle Bell Swings 50 Push Ups 50 […]
Monday 3/23/2015
Strength: Squats 4×8 60%, 65%, 70%, 75% of 1 Rep Max (Scale as needed) WOD: 5 Rounds for Time 10 Pull-Ups 20 Double Unders 30 Air Squats 200m Run Extra […]
Crossfit Games Open WOD 15.4
WOD 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups […]
Thursday 03/19/2015
Strength: Overhead work from the rack. 1 push press + 1 split jerk. Do a few warm up sets to get a good feel for the complex, then complete […]