Friday WOD: 3 Rounds for Time of: 50 Double Unders 40 Push Jerks 30 Sumo Deadlift High Pulls 20 Ring Dips 10 Pull Ups Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls Post time and thoughts to comments by clicking on the title of this ... Continue Reading
Wednesday WOD: 30 Rope Climbs For Time Post time and thoughts to comments by clicking on the title of this post. Todd working on his double unders This Week: Practice Makes Perfect You guys did so well with the Medball workout from yesterday, that we decided you deserved another “tr ... Continue Reading
Tuesday WOD: 40-30-20-10 for time of: Med Ball Cleans Wall Ball Shots Rx’d Weight for Men/20lbs & Women/12lbs Post time and thoughts to comments by clicking on the title of this post. Look at that beautiful extension!! Very nice Spigner! This Week: Practice Makes Perfect Okay ... Continue Reading
Monday WOD: 3 Rounds For Time of: 800 Meter Run 21 Dumbell Power Snatches (Right Arm) 21 Dumbell Power Snatches (Left Arm) 21 Box Jumps (24 inches) Rx’d Weight for Men/40lbs & Women/20lbs Post time and thoughts to comments by clicking on the title of this post. Jason Young doe ... Continue Reading
Saturday WOD: 5 Rounds for time of: 10 Walking Lunges 15 Kettlebell Swings Complete the lunges with the weight of the kettlebell. Rx’d Weight for Men & Women is 24kg Post times to comments by clicking on the title of this post. This Week: Virtuosity In short, whatever you dec ... Continue Reading
Friday WOD: CrossFit Total In this order: Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Post total score and thoughts to comments by clicking on the title of this page. You will get only three attempts at each lift to reach your one rep max. Ideally you would start with a weight y ... Continue Reading
Wednesday WOD: “JT” 21-15-9 for time of: Handstand Push Ups Ring Dips Push Ups Post time and thoughts to comments by clicking on the title of this post. The Granger boys This Week: Virtuosity Who should the enforcer be? Ideally, in a perfect world, you would all police yours ... Continue Reading
Tuesday WOD: Hang Snatch 1-1-1 Power Snatch 1-1-1 Hang Power Snatch 1-1-1 Snatch 1-1-1 You will probably not achieve your one rep max for each exercise, but the goal is to work! You must complete all three sets of each exercise, increasing the load each time, before moving on to the next ... Continue Reading
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