CROSSFIT WOD
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Jan 16th, 2018

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01367

1. Every 1 min for 20 mins, alternating between: 15/12 Row Calories 10 Burpees (2) 25 Meter Shuttle Runs 15 kb high pulls 73/53 12 Toes-to-bars 2. ROM WOD (15 MINS) 3. 8 rounds for time of: Burden Run, 72/36, 200 m 15 Kettlebell Swing (Russian)s, 72/36 4. ROLL OUT (10 MINS)

Jan 14th, 2018

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01366

1. 2 SETS: 200 M RUN 15 GOBLET SQUATS 15 KB STIFF LEG DEADLIFT   2. MOBILITY PREP (10 MINS)   3. 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Pull-up Front Squat, 135/95 lbs Pull-up   4. Every 1 min for 10 mins, alternating between: 6 Push Press,  @ 65% 8 Front Squats, Read more...

Jan 12th, 2018

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01365

1. 2 SETS: 200 M RUN 15 OVERHEAD SQUATS (PVC) 15 GOODMORNINGS (PVC)   2. MOBILITY PREP (10 MINS)   3. 3 rounds for time of: 30 Dumbbell Push Press, 45/35 lbs 30 Dumbbell  Lunge, 45/35 lbs 30 Push-ups   4. Every 1 min for 15 mins, alternating between: 10 Dumbbell Thrusters, 45/35 15 AbMat Read more...

Jan 11th, 2018

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Category: CROSSFIT WOD
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01364

1. 100 M ROW X 10. (REST 30 SECONDS)   REST 2 MINS   FOR TIME. 800 M RUN REST 1 MIN 400 M RUN REST 30 SECONDS 200 M RUN   2. ROM WOD (15 MINS)   3. Every 1 min for 12 mins, alternating between: 20 Kettlebell Swings (RUS) 73/53 Plank Hold, 45 Read more...

Jan 10th, 2018

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Category: CROSSFIT WOD
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01363

1. 2 SETS: 200 M RUN 20 LUNGES 20 PUSH UPS   2. MOBILITY PREP (10 MINS)   3. Fore! As many reps in 12 mins as you can of: Clean & Jerk, 135/95 lbs,4 mins Row (calories),4 mins Burpee, 4 mins   4. Every 1 min for 12 mins, alternating between: 3 Push Press Read more...