Tag

crossfit

5.6.15

Push Press 8-8-8-8. 45-55-65-75% Pull ups 11-11-11. As strict as possible. Maintain hollow body position. No knee bend/crossed legs/funny stuff. WOD: 12 Minute AMRAP 50 Push Ups* 400 Meter Run 30 Kettlebell Swings 70/53 20 Burpee Pull Ups 10 Rope Climbs 15′ *Any push up with poo
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5.5.15

8 minute EMOM 2 Power Snatch Only go as heavy as technique allows. Attempt to add 5-10 pounds to last week. Rest as needed For time: Row 1000 Meters 25 Bar Touch Burpees When the clock strikes 10 minutes, perform the following for time: Three rounds for time of: 135/95 lb Power Clean
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5.4.15

Front Squat 8-8-8-8. 45-55-65-75% Handstand Pushups 11-11-11. As strict as possible. Scale and partition reps to complete sets with 1 break maximum. Use a target for your head. No more than 1 abmat. If you need more than 1 abmat, scale movement or reps. WOD: “Tiger Blood”
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5.3.15

10am Unloaded 11am CrossFit
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5.2.15

9am Unloaded 10am CrossFit
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5.1.15

FREE FRIEND FRIDAY! WOD: For time Row 50 Calories each 100 Box Overs (Jump or Step) 20″ 10 Rope Climbs, 15′ 150 Push Press 45# 200 Air Squats 500 meter run, each 100 Burpees 8/7′ target *Partition All movements other than row and run as needed
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4.30.15

Hang Power Clean 5-5-5 Deadlift 8-8-8-8. Up to 70% WOD: CrossFit Games Open 14.4 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups
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4.29.15

Push Press 8-8-8-8. Up to 70% Pull Ups 11-11-11. As strict as possible. Maintain hollow body position. No knee bend/crossed legs/funny stuff. WOD: Three rounds for time of: 21 Burpees 15 Chest to bar Pull Ups 9 Power Cleans 135/93 15 Minute time limit *RX+ 185/123  
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4.28.15

EMOM for 8 minutes 2 Power Snatches *Only go as heavy as technique allows. Attempt to add 5-10 pounds to last week. WOD: 4 Efforts on a 3 minute clock 400 meter run 1 Rope Climb 15′ *RX+=Legless (use legs for descent). This a repeat of a recent effort. Attempt to better your sco
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4.27.15

Front Squat 8-8-8-8. 55%-60%-65%-70% Handstand Pushup 11-11-11 *As strict as possible. Scale and partition reps to complete sets with 1 break maximum. Use a target for your head. No more than 1 abmat. If you need more than 1 abmat, scale movement or reps. WOD: “WBT2B” 21-1
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