Saturday 12.31.16

  CrossFit WOD With a partner For time: 200 Pull-ups 200 Alternating Front Rack Lunges 115/73lb 200 Bar facing Burpee The reps can be split anyway you would like. However 10 reps must be completed at a time of each movement. Example, partner 1 does 6 pull-ups partner...

Friday 12.30.16

  CrossFit WOD Deadlift 5×3 up to 85% With a partner AMRAP 10 150/120 Cal Bike Max Cal Row Switch every 200’ Farmer’s Carry 70/53lb Accessory: • 2 toes through rings, 2 chest to rings. Intermediate movement. Only recommended for athletes who are struggling on the...

Thursday 12.29.16

NO 5/6AM OLYMPIC LIFTING CLASS THIS WEEK.  CrossFit WOD Back Squat 4×5 @ 80% Then -5% for Max Effort Set Bench Press 3×8 Dumbbell Row 3×8 *Each Optional Conditioning: 3RFT 25 burpees 50 DU Accessory: Strict Chin Up 3-5x 5 reps + or weighted 3xMax Time...

Wednesday 12.28.16

  CrossFit WOD Turkish Get-Up + 50 ft Overhead Carry X6 *Each AMRAP 15 5/3 Handstand Push-up 10 Slam Balls 40/30lb 20 Sit-ups Accessory: RFE Squat 3×8 *Each Banded Tricep Ext. 3×8+ or 3xMax Rep Ring Dip Weighted Plank 3×0:30 *Heavy Mobility: Pigeon or...