WOD

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11
Jun

130611

R.S.R. = rest, stretch, & roll. It’s an off day & its not raining. Maybe break out the bike & take in your local scenery
10
Jun

130610

Athlete WOD: Strength – 10 min to establish a heavy thruster WOD – for time 45 thrusters 95/65 45 pull-ups Training WOD: The Filthy 50...
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10
Jun

130609

Training WOD: Snatch – 20 min to work heavy OHS – 10 min to work heavy WOD “Randy” 75 power snatches for time 75lbs
10
Jun

130608

Athlete WOD: Bootcamp Dirty Thirty For time: Run .3 miles 30 b/b push press 30 KB swings 30 WB 30 BJ 30 DU 30 ring...
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7
Jun

130607

Athlete WOD 30-20-10 Deadlift 135/95 Burpee over the bar 30 min time cap
6
Jun

130606

Athlete WOD Warm-up 4 rds of “Cindy” WOD 21-15-9 Back squat 155/105 Plyo push-up Training WOD 20 min AMRAP Row 250m 25 push-ups
5
Jun

130605

Athlete WOD Strength – 15 mins to establish a heavy OHS WOD – 10 min AMRAP 5 burpee BJ 24/20″ 10 ring rows 15 alt...
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1
Jan

180111

CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat...
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