by admin | Jan 31, 2017 | Blog
CrossFit WOD EMOM 8 1 Snatch up to 80% 3x 4 Minutes to complete: 2 Rounds of: 5 bar facing burpees 5 Power Snatch (medium weight) Then Max Effort Cal Row Rest 2 Minute Mobility: Banded Overhead Banded Trainling Leg Banded Posterior Chain Floss BodyFit: 10x 10...
by admin | Jan 30, 2017 | Blog
CrossFit WOD CrossFit 15.3 AMRAP14 7 Muscle-ups 50 Wallballs 20/14lb to 10/9’ 100 Double Unders • RMU Scale BMU or C2B, Kip, Jumping 6” under head • Du Scale: 50 or 200 singles Group Stretch: Pigeon / Figure Four Seated Straddle Box Shoulder Stretch Kettlebell...
by admin | Jan 29, 2017 | Blog
DAY 1 Strength: Back Squat 4×5 @75% Olympic Lifting: 3-3-3 Clean Pull Conditioning: For time 1000M Row 25 Hang Power Cleans 185/118lb Day 2 Conditioning CrossFit Open 15.3 7 Ring Muscle-ups 50 Wall Balls 20/14lb to 10/9′ Accessory: 3-5x 25’ Yoke...
by admin | Jan 29, 2017 | Blog
CrossFit WOD Back Squat 4×5 @75% 3-5xNFT: 100ft Waiter Lunge (50ft Each Arm) 5 Goodmorning (W/Barbell & Weight) 0:30 Weighted Plank Mobility: Barbell/PVC Thoracic+Shulder mash Barbell Quad Mash Barbell Hamstring BodyFit: Every 2...
by admin | Jan 28, 2017 | Blog
CrossFit WOD 3x AMRAP 2 Shoulder to Overhead (light/moderate) Rest 1 Minute AMRAP 2 Bar Facing Burpees Rest 1 Minute AMRAP 2 Bike for Cal Rest 1 Minute AMRAP 2 50’ Sprint Rest 1 Minute Go to...
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