Tuesday 11.1.16

  CrossFit WOD Strength: Back Squat 6×4 @65% 4-5 RNFT 50ft Sled Push 10 Russian Swing 10 Bulgarian Split Squat each leg Accessory 3x 8-10 R Arm KB/DB Row 8-10 L Arm KB/DB Row 20 Band Pull Apart Rest as needed Mobility Barbell Calf Mash Barbell Quad Mash...

WEEK OF 10.31.15

Day 1: Olympic Lifting: 5×3 Split Jerk Plyometrics: 4-5 RNFT: 5 Box Jump 5 Med Ball Chest Pass Conditioning: “Interval DT” 5RFT: 12 Deadlift 155/103lb 9 Hang power clean 6 Push jerk Rest 90 seconds. Pick a weight you can go unbroken Accessory: 3x 10 Barbell Good...

Monday 10.31.16

HAPPY HALLOWEEN! CrossFit WOD 4-5 RNFT: 5 Box Jump 5 Med Ball Chest Pass “Interval DT” 5RFT: 12 Deadlift 155/103lb 9 Hang power clean 6 Push jerk Rest 90 seconds. Pick a weight you can go unbroken Accessory 3x 10 Barbell Good Morning 30-90 sec Plank Rest as needed...

Sunday 10.30.16

  CrossFit WOD Skill: 30 Min Snatch Drill Progressions: 1.High Hang Power 2.Hang Power 3.Power from Floor 4.Power + OHS 5.Snatch Keep Reps Under 3 3 RNFT: 100ft Overhead Bar Carry 10 OHS Mobility GO TO...

Saturday 10.29.16

  CrossFit WOD PARTNER AMRAP 30 25 Shoulder to overhead 135/83lb 50 Deadlift 185/113lb 75 Lateral Burpees 100 Calorie Row One partner works while one rests. In most case you will have one bar per team and you will need to load and unload as needed for the s2oh...