Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Back Squat 4×9 @ 75-80% WOD: 14 Min AMRAP 28 Wall balls 14 SA DB STO 7 Burpee T2B
Read more10/30/17
Warm Up: 400m Run Stretches PVC Work Bar Work Strength: 8 Min EMOM Hang Squat Clean + 2 Jerks @ 70%+ WOD: 15 Min Clock 0-3min 400m Run, Then ME Pull ups Rest 1 Min 4-7min 400m Run, Then ME Clean and Jerks Rest 1 Min 8-11min 400m Run, Then...
Read more10/27/17
Warm Up: 400m Run Stretches PVC Work Strength: Back Squat 10 Min EMOM 2 @ 80%+ WOD: For time 400m Run with DB 100 DU 70 Hang Power Cleans 60 OHS 50 Ring Dips 100 DU 400m Run with DB
Read more10/26/17
Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Hang Power Clean 5RM WOD: 17 Min AMRAP 12-9-6-3 Thruster 115/75 Box Jump 30/24 HRPU Pull ups
Read more10/25/17
Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Hang Power Snatch 5RM WOD: 35-30-25-20-15-10 Wall Balls Lunges *Every 3 min you must complete 3 Wall walks. Start at 0:00 *Lunges are done with the wall ball in hand!
Read more10/24/17
Warm Up: 400m Run Stretches PVC Work Strength: Front Squats 3×10 @ 40-50% *Tempo @ 3230 WOD: 15 Min AMRAP 7 Front Squats 185/135 14 T2B 200m Run
Read more10/23/17
Warm Up: 200m Run Stretches PVC Work 200m Run Strength: 2 Push jerk + 2 Split Jerks *12 Min to build! WOD: For Time “Grace” 30 Clean and jerks 135/95 Then, 75 Burpee Box Jump Overs 24″/20″ *Score is Grace time +...
Read more10/20/17
Warm Up: 100 DU Stretches PVC Work Bar Work Strength: Back Squat 4×12 @ 60% WOD: 5 RFT 400m run 15 Push Jerks 155/115 15 Deadlifts 155/115 15 HSPU
Read more10/10/17
Warm Up: 400m Run Stretches PVC Work Strength: Pause Front Squat 12 Min to build to a heavy double! *3 Sec pause in bottom… WOD: For Time 30 Squat Clean and Jerks 115/135 20 T2B 20 Squat Clean and Jerks 135/95 20 T2B 10 Squat Clean...
Read more10/9/17
Warm Up: 400m Run Stretches PVC Work Bar Work CROSSFIT TOTAL 2.0 1RM Bench Press 1RM Clean 1RM OHS
Read more10/6/17
Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Front Squat 5×1 @ 85%+ WOD: 15 Min AMRAP 15 Push Press 15 Box Jumps 50 DU 400m Run
Read more10/5/17
Warm Up: 400m Run Stretches PVC Work Bar Work Strength: 10 Min EMOM 5 Power Snatch @ 75% WOD: 4 RFT 21 Power Snatches 15 T2B 9 Bar Facing Burpees
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