Daily WOD

Friday 3.17.17

A. Group warm up B WORKOUT 17.4 RX Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 225/155 55 wall-balls 20/14 (9ft target for woman, 10ft for guys) 55 calorie row 55 handstand push-ups Scaled:… Read more »

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Thursday 3.16.17

Training: A. 3 sets 20 AB cals 20 row cals 10 push up pull throughs 5 TGU each arm B. 3 RFT Run 400m 15 bench press 135/95 100ft Heavy farmers carry

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Wednesday 3.15.17

CrossFit: A. Group warm up B. 14 min AMRAP 60 cal row 50 Toes to bar 40 wall balls 20/14 30 Power cleans 135/95 20 Ring MU ( jumping MU or jumping CTB ) C. Cool down coaches choice HIIT:… Read more »

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Tuesday 3.14.17

Training: A. 3 sets Ab 15 cals 10 Right arm KB thruster 10 Left arm KB thruster * use a heavier KB each rd B. Build to a heavy 5 rep back squat C. FITNESS 5 rounds for time of:… Read more »

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Monday 3.13.17

Training: A. 3 sets 10 Cal row 10 Cal AB 10 Empty bar PC and jerk B. EMOM x 12 min Power clean and jerk x 3, building C. FITNESS 7 min Ladder x 3s Push press 95/65 Power clean… Read more »

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Sunday 3.12.17

Spring has arrived, bringing with it the promise of warm weather to come. You know what happens when the weather warms up? People put on bathing suits. Are you ready to bare it all on the beach? If not, no… Read more »

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Saturday 3.11.17

17.3 heats start @ 9AM and will run every 30 min until everyone is through this amazing workout 🙂 Training: A. 10 min to work on Turkish get ups, build to a heavy on each arm B. 10 rounds for… Read more »

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Friday 3.10.17

Training: A. 3 sets Row 200m 10 hollow arch kip swings 5-7 PVC/Empty bar/ light weight snatches B. 10-min to work on full snatch and pull ups C. 17.3

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Thursday 3.9.17

Training: A. 5 sets 100ft Farmers carry 2 rope climbs 15 DB bent over rows B. 5 sets Bench press x 5 light land Bench press x 5 medium load Bench press x 5 heavy load * go through this… Read more »

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Wednesday 3.8.17

Training: A. 3 sets row 10 cals AB 10 cals 30 sec samson stretch each side 10 strict pull ups B. EMOM x 12 min Power snatch x 5 reps, building C. 5 RFT 7 Muscle ups (14 pull ups)… Read more »

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