Sunday 5.7.17

  CrossFit WOD “Kelly” 5RFT Run 400m 30 Box Jumps 30 Wall Balls 20lbs 30 Minute Cap Mobility: Saddle Bad Girl 2 Box Shoulder...

Saturday 5.6.17

  CrossFit WOD With a partner complete: 3RFT 1500M Row 50 Burpees 50 Kettlebell Swings 70/53lb 400M Sled Push Mobility: Pigeon Lizard Kettlebell Calf Mash SWEAT *track your rounds* 10 min AMRAP 15: Rope Slams 10: Box Jumps 5: Hand Release Push-ups 10 min AMRAP 200m...

Fri-yay 5.5.17

  CrossFit WOD Every 3 Minutes for 21 Minutes 1 Power Clean + 2 Hang Clean + 3 Front Squats + Max Effort Cal Bike Rest 1 Minute Or Every 3 Minutes for 21 Minutes 7 Front Squats @ Moderate + Max Assault Bike Cal Rest 1 Minute Post weight and Cal 2x Hanging Leg/Knee...

Thursday 5.4.17

  CrossFit WOD 10 Min to Bench Press Heavy Single Then EMOM6 Odd – Bench 10 Reps Even – Strict Pull-Up 5RFT 50’ Goblet Lunges 70/53lb 20/15 Cal Row 1 Minute Rest Mobility: Banded Posterior Chain Floss Banded Trailing Leg Banded Overhead Stretch SWEAT E2MOM: 4x 10:...

Wednesday 5.3.17

  CrossFit WOD Deadlift 15 Min to Heavy Double 4RNFT 100m Sled Drag Forward 100m Sled Drag Backwards Max Effort TTB & HSPU 3x Barbell Bicep Curl x10 Ring/Bench Dip x10 Barbell Rollout x10 Mobility: Seated Straddle Lax Burt Reynolds Lax Terres/Lat SWEAT...