Daily WOD

Thursday 5.4.17

Training: 5 sets of: 3 heavy close grip bench press 6-8 pendley bent over row 4-6 dips @ 33×1 Then…. For time: 10 min Ladder by 4s CTB pull ups ( jumping CTB ) Front rack step back lunges 135/95

Monday 5.1.17

Training: Back squat 5 – 5 – 5 – 5 – 5 @ 32×1 tempo Then….. 3 RFT 30 Wall balls 20/14 10 Ring MU ( jumping MU or 15 pull ups ) 12 min CAP

Saturday 3.18.17

Training: 7AM Crossfit class – 9AM start the first heat of 17.4 In teams of 2 complete a 20 min AMRAP of: 1 person Row 500m 1 person complete an AMRAP of 15 KB swings 53/35 15 slam balls 40… Read more »

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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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