CROSSFIT WOD
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Dec 15th, 2017

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Category: CROSSFIT WOD
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01349

1. 2 SETS: 200 M RUN 15 DB SHOULDER PRESS 15 GOODMORNINGS (PVC)   2. MOBILITY PREP (10 MINS)   3. OPEN 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean Read more...

Dec 14th, 2017

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01348

1. 3 rounds, 1 min per station, of: Row (calories) AbMat Sit-up Double Under Plank hold Mountain Climbers Rest 1 minute Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.   2. ROM WOD (15 MINUTES)   3. FOR Read more...

Dec 13th, 2017

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01347

1. DROM WARM UP ( 5 MINS)   2. 5 rounds for time of: Run, 400 m 20 Deadlifts, 135/95 20 Push-ups 10 Deadlifts, 135/95 10 Push-ups   3. HAMSTRING MOBILITY PREP (10 MINS)   4. EMOM X 10 MINS. (10 SETS) 2 Power Clean + 1 Push Jerks As heavy as possible but keep Read more...

Dec 12th, 2017

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Category: CROSSFIT WOD
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01346

1. Every 1 min for 16 mins, alternating between: Run, 200 m 15/10 Row Calories 15 Kettlebell Swings, 53/35 lbs 1 Round Of Cindy cindy: 5 pull ups / 10 push ups/ 15 air squats.   2. ROM WOD (15 MINS)   3. Complete as many rounds as possible in 12 mins of: Run, 200 Read more...

Dec 11th, 2017

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Category: CROSSFIT WOD
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01345

1. Complete as many rounds as possible in 20 mins of: 15 Dumbbell Thrusters, 55/35 12 Pull-ups Run, 200 m   2. Mobility / Roll out (10 mins)   3. Alt Emom x 10 mins. (5 sets each) 12 db standing lunges 12 db push press   4. 2 SETS FOR QUALITY: 15 BACK EXTENSION Read more...