Category Workouts

16
Jun

WOD 6.15.2015

Strength Back Squats : 3×3@70%, 80%, 90% WOD EMOM 15 2 Power Cleans 95#/65# RX, 135#/95# RX+ 2 Shoulder To Overhead 4 Front Rack Forward Lunges Cash Out Accumulate 100 Sit Ups & 3Min Plank Hold

9
Jun

WOD 6.9.2015

Strength 5×3 Segment Cleans with 2sec Pause At Knee WOD 21-18-15-12-9-6-3 Power Cleans 135#/95# Burpees Over the Bar  

9
Jun

WOD 6.8.2015

Strength Back Squats 3×5@65%, 75%, 85% WOD AMRAP 20 10 CTB Pull Ups 20 Back Squats 95#/65# 30 Double Unders Cash Out 3×10 Hip Bridges AHAP

6
Jun

WOD 6.6.2015

WOD 2 Min Max reps Wallballs 1 min res 2 min max cal Row 1 min rest 2 min max Hang power cleans 115#/75# 1 min rest 2 min max Ring Rows 1 min rest *REPEAT*

6
Jun

WOD 6.5.2015

WOD ‘Air Force’ 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats **EMOM 4 Burpees** Cash Out 2x’s 30 Hollow Body Rocks 40 Flutter Kicks 50 Sit Ups 60 Sec Plank Hold

2
Jun

WOD 6.2.2015

Technique Primer 3×5 Muscle Clean Strength 12 Min To Find A Heavy Set Of 1 Power Clean 1 Hang Power Clean EMOM 20 4 Power Cleans RX 115#/75# RX+ 135#/95# 3 Front Squats 3 Push Jerks Cash Out 2x’s 50 Flutter Kicks 50 Sit Ups

2
Jun

WOD 6.1.2015

WOD CrossFit Total  

30
May

WOD 5.29.2015

  AMRAP 5 10 Knees To Elbows 25 Sit Ups *Rest 5 Min* EMOM 30 Odd: 4 Hang Power Cleans 2 Push Jerks AMRAP Pistols in Time Remaining Even: 20 Doubles Cash Out 2×60 sec Weighted Plank Hold  

30
May

WOD 5.28.2015

  Strength Back Squat 2×5@65% 3×5@ 70% WOD 5 Rounds  Run 200M 11 DB Burpee Deadlifts 60#/40# Cash Out Front Squat 4×5@60%

27
May

WOD 5.27.2015

Technique Primer 5×3 Hip Snatch – Work up to Moderate Weight Strength EMOM 12 1 Hang Power Snatch – Progressive WOD 10 – 1 Thruster 95#/65# 1-10 Box Jumps Cash Out 15 TTB 30 Hollow Body rocks 60 sit ups 30 HBR 15 TTB  

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