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Tuesday 3.28.17

  CrossFit WOD Deadlift 3-3-3-3-3 * superset with Strict Pull-ups (sub max) Bench Press 3×8 * superset with 8-12 banded pull-apart Optional Conditioning 3 RFT 500/400m Row Pick one: 20 Supine Banded Pvc Pull-over 20 TTB 10 BMU Mobility: 3 Minutes each Seated...

Monday 3.27.17

  CrossFit WOD Every 3 Minutes for 15 Minutes 3 Front Squat 80% + 3 Box Jumps Every 3 Minutes for 15 Minutes 3 Squat Clean 70-80% + 10 Bar Facing Burpees Core Finisher: 3x 10 Floor Levers 20 Birddogs 30 Sec Side Plank 30 Sec Side Plank Mobility: 90 second each...

Saturday 3.25.17

  CrossFit WOD The Saturday workouts have been dead. The workout below is a great workout not only to work on absolute strength in the form of a heavy deadlift, but to tone and strengthen your upper body and build stability in your core. Remember increasing your...

Friday 3.24.17

  17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes Masters Rx: Men: 65lb Women: 45lb Scaled: Men: 65lb & Single Unders Women: 45lb & Single Unders Masters Scaled: Men: 45lb & Single Unders Women: 35lb...