CrossFit WOD 7/1/16

By |June 30th, 2016|Uncategorized|

Friday, July 1st Strength Find 3RM Weighted Pull-up Then 2x3 @90% Scaled: 3RM modified Pull-ups Skill - Squat Therapy WOD Complete as many reps as [...]

CrossFit WOD 6/30/16

By |June 30th, 2016|Crossfit WOD|

Thursday, June 30th ROMWOD Or Make up a WOD from earlier in the week. Announcements: We will be holding 9 and 10am WODs with Open [...]

CrossFit WOD 6/29/16

By |June 29th, 2016|Crossfit WOD|

Wednesday, June 29th Strength With a 23min Running Clock Build to heavy Clean+Front Squat EMOM for 10min At min 13 build to heavy Snatch+OHS EMOM [...]

CrossFit WOD 6/28/16

By |June 28th, 2016|Uncategorized|

Tuesday June 28th Strict Press Find 3RM then 2x3@90% WOD 21-15-9 (Bonus: 30-20-10) Pull-ups Ring Dips Rest 2min the directly into: 3 Rounds for time [...]

Crossfit WOD 6/27/16

By |June 27th, 2016|Crossfit WOD|

Monday, June 27th Strength Back Squat 3x5 @ 77.5% WOD 3 Rounds for time 30 Overhead Lunges 95/65 25 Wall balls 20/14 20 Box Jumps [...]

CrossFit WOD 6/24/16

By |June 24th, 2016|Crossfit WOD|

Friday, June 24th Strength EMOM x 10 1 Clean at 80% WOD - "Grandma's Cookies" Run 800m 30 Jerks @ 135/95 Run 400m 20 Jerks [...]

CrossFit WOD 6/23/16

By |June 23rd, 2016|Crossfit WOD|

Thursday, June 23rd ROMWOD Or Make up WOD from earlier in the week

CrossFit WOD 6/22/16

By |June 22nd, 2016|Crossfit WOD|

Wednesday, June 22nd Strength Find a 1RM Thruster Skill 8min EMOM Behind the Neck Jerks (from rack) Build to heavy WOD "Peg Leg" - 8 [...]

CrossFit WOD 6/21/16

By |June 21st, 2016|Crossfit WOD|

Tuesday, June 21st Strength EMOM x 10 1 Snatch at 80% WOD “Johnnie Walker” 17min AMRAP 60 Wall Balls 50 Double Unders 40 Pull-ups 30 [...]

CrossFit WOD 6/20/16

By |June 19th, 2016|Crossfit WOD|

Monday, June 20th Strength Back Squat 3 sets of 5 at 75% 1RM Skill - TTB 6min EMOM :20 on :40 off WOD Dirty Harry [...]

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