9.20.17
Strength Push Press 2-2-2-2-2 Wod Amrap 9 21 Wall Balls (20/14) 15 Kettlebell Swings (70/53) 9 Box Jump Overs (24/20)
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5 sets for max weight: 5 rounds of: 1 x Power Clean 1 x Squat Clean 1 x Hang Squat Clean Goal is to complete all 5 rounds without resting the bar on the ground with as much weight as possible If you are successful, you MUST increase weight on[…]
Read More »9.18.17
The Ghost workout is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight. Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest
Read More »9.16.17
Teams of 2 complete 250 Double Unders 150 Air squats 800m Run together carrying one Kettle bell 53/35 80 Kettle Bell Swings 53/35 80 Ab Mat Sit ups 200M Farmers carry Together 70,53 switch as needed
Read More »9.14.17
Emom x 10 Back Squats 3 reps adding 5lb every minute start with 45% of 1 rm Wod 3 Rounds for time 10 Push Press 95,65 10 T2B 10 Box Jumps 30,24
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For time: 30 Hang Power Cleans (155/95) Run 600 meters 20 Hang Power Cleans (175/125) Run 400 meters 10 Hang Power Cleans (205/155) Run 200 meters
Read More »9.11.17
Wod On a 3 minute clock complete: Run 400 meters (scale as needed to keep under 2 minutes i.e. 300 meters) Max Burpees in remaining time rest 2 minutes On a 3 minute clock complete: Row 500/400 meters Max Wall Balls 20/14 in remaining time rest 2 minutes On a[…]
Read More »9.9.17
Wod AMRAP 20 Class divides into 2 Teams 10 Calorie Assault Bike 50 Meter Sled Push (135/90) 200 Meter Run Funnel Style: As station in front of you clears you enter
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