CROSSFIT WOD
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Nov 8th, 2018

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01577

1. As many rounds as possible in 12 mins of: 30 Double Unders/ 90 Single unders 20 Flutter Kicks 20 Good Mornings 45 lbs   2. mobility prep (15 mins)   3. Every 3 mins for 24 mins, alternating between: Run, 400 m Row, 500 m  

Nov 7th, 2018

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01576

1. 2 SETS: 200 M RUN 15 PUSH UPS 15 AB MAT SIT UPS   2. UPPER BODY MOBILITY (10 MINS)   3. 3 rounds of: Run, 200 m 6 Dumbbell Hammer Curl To  Arnold Press, 35/20 6 Two Hand Dumbbell Bent Over Rows, 35/20 6 Dumbbell hang power clean & jerk, 35/20 6 Two Read more...

Nov 6th, 2018

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01575

1. EMOM X 10 MINS: 4 KB SWINGS (RUS) + 4 K2E   2. DROM/ MOBILITY PREP (10 MINS)   3. Complete as many rounds as possible in 30 mins of: Run, 400 m 60 MOUNTAIN CLIMBERS Run, 400 m 1 MINUTE PLANK HOLD   4. MAX HANG FROM PULL UP BAR

Nov 4th, 2018

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01574

1. DROM/ MOBILITY WARM UP (10 MINS)   2. 5 Rounds  for time: 5 DB Lunges (l/r) 55/35 5 DB Front squats 5 DB Reverse lunges (l/r) 5 DB Deadlift 200 m run   3. Every 1 min for 15 mins, alternating between: 12 Dumbbell Thrusters, 50/35 lbs 10 Burpees 6 Strict pull ups   Read more...

Nov 2nd, 2018

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01573

1. 2 SETS: 200 M RUN 20 KB DEADLIFT 30 MOUNTAIN CLIMBERS   2. MOBILITY PREP (10 MINS)   3. Every 1 min for 10 mins, alternating between: 2 Hang Power Snatches, 135/95 lbs 4 Hang Power Cleans, 135/95 lbs   4. Complete as many rounds as possible in 12 mins of: 3 Snatches, 135/105 lbs Read more...