180220

Posted

Partner WOD:  AMRAP25 400m Run Hang Power Clean (135/95) Partner A Runs Partner B Does HPC **Score is total HPC**

180219

Posted

EMOM12 Even – 10 T2B Odd – 15 Wallballs (20/14) Open 13.2 WOD:  AMRAP10 5 Shoulder To Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)

180218

Posted

Partner WOD:  AMRAP30 DICE OF DEATH 1 = 10 Push Ups 2 = 10 Ring Rows 3 = 500m Row 4 = 10 Air Squats 5 = 10 Sit Ups 6 = Give 10 Burpees Roll the dice complete the exercise per number IF YOU ROLL A 6 you get to give another team 10 burpees you rest until the team completes those burpees.

180217

Posted

8 am CrossFit Class EMOM10 Even – 150m Row Odd – 15 Wallballs (20/14) —–REST 2——- AMRAP8 10 Cal Row 5 Cleans (135/95) ——-Rest 2—— 3RFT 250 Row 6 Power Cleans (135/95) 6 Bar Facing Burpees 9 am Lifting EMOM5 @ 45% 1RM Snatch -1 Pausing Snatch Grip Deadlift (3 Position)      2″ off the floor       knee       pockets -3 Hang Snatch High Pulls (Heels Down) ** FOCUS ON POSITIONING** EMOM6 2 Power Snatch + 2 OVHD Squat 1 – 50% 4- 60% 2 – 55% 5 – 65% 3 – 60% 6 – […]

180216

Posted

WOD: AMRAP5 100 Double Under Buy in 12 Front Squats (95/65) 4 Burpee Box Over (24/20) —-Rest 5—– AMRAP5 100 Double Under Buy in 8 Front Squats (115/80) 4 Burpee Box Overs ——Rest 5—— AMRAP5 100 Double Under Buy in 4 Front Squats (135/95) 4 Burpee Box Overs

180215

Posted

Strength:  Power Snatch 15 Min build to Heavy Single WOD:  3RFT 5 Power Snatch (135/95) 20 ABMat Sit-ups 40 Double Unders

Happy Valentine’s Day

Posted

Partner WOD:  It’s a threesome Angie 100 Pull-up, 100 Push-ups, 100 Sit-ups, 100 Squats Karen 150 Wallballs (20/14) Grace 30 Clean & Jerks (135/95) * Must do all movements in order before moving on one works, one rest, split how you like!