Sunday 6.4.17

  CrossFit WOD Nancy 5RFT 400M Run 15 Overhead Squats 95/63lb 18 Min Cap Every 90 complete for 7:30 5-15 Toes 2 bar Mobility: Banded Overhead Stretch KB Calf/Psoas...

Saturday 6.3.17

  CrossFit WOD 15 Min Bench Press Heavy 3 6x 5 Deadlift 225/153lb 10 Handstand Push-ups 250 M Row Mobility: LAX Ball Shoulder Complex Seated Straddle x 2 Min Tricep BB Mash Barbell calf, quad, vmo mash x 1 min each SWEAT 14 min AMRAP *2 members in wall-sit* 10:...

Friday 6.2.17

  CrossFit WOD Every 3 Minutes 15 Min 3 Front Squat + 1 minute plank For time: 400M Run 25 Kettlebell Swings 53/35lb 1 Minute Rest 400M Run 50 Box Jumps 24/20” Rest 1 Minute 400M Run 25 Kettlebell Swings 53/35lb Mobility: Lizard Pose Pidgeon Pose 2 Min Each Leg...

Thursday 6.1.17

  CrossFit WOD 10-15 Minutes of Kipping Skill Work • Pull-up • T2B • Bar Muscle-up 5RFT 5 Power Clean 185/123lb 10/8 Cal Bike 10 Bar Facing Burpees Rest 2 Minute After workout Accessory: 0:20 Each x 3 V-Up Russian Twist Flutter Kick Mobility: Preacher Box Stretch...

Wednesday 5.31.17

  CrossFit WOD Back Squat 2RM AMRAP15 1500M Row then 20 Sit-ups 20 Walking Lunges 20 Double Unders After workout Accessory: Circuit: 2x Hamstring Pull-Down x15 Each Wt. Plank 45/25 x Max Chin-Up x Max Mobility: KB Calf/Psoas smash IT Band Roll Updog SWEAT...