-
Protected: Sunday 5.7.17 WOD NOTES
There is no excerpt because this is a protected post.
-
Sunday 5.7.17 WOD
Mobility Shoulder Jobe WOD “Empty Cals” 2 Rounds 200 Meter Prowler Push (empty) 30 Calorie Bike 200 Meter Prowler Push (empty) 60 DUBs (x2) –Rest 5min to WOD #2– “Fist Full Of Dollars” 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) $ Out 10min EMOM Even: 3-5 Muscle-ups Odd: 4-6 Kipping Deficit HSPU Rx+ = weight vest […]
-
Protected: Saturday 5.6.17 WOD NOTES
There is no excerpt because this is a protected post.
-
Saturday 5.6.17 WOD
Mobility Hip Wall Opener WOD “I” Partner Up 100 Calorie Row 50 Burpee Bar Hops 50 Squat Cleans (115,75,95,65) 50 Alternating T2B (L+R=1) 50 Squat Cleans 50 Burpee Bar Hops 100 Calorie Row $ Out Have a great weekend! WOD NOTES
-
Protected: Friday 5.5.17 WOD NOTES
There is no excerpt because this is a protected post.
-
Friday 5.5.17 WOD
Mobility Shoulder Jobe WOD “Strict Press Biathlon” 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds for max reps unbroken Bench Press (135,95,95,65) Ring Rows at parallel WOD NOTES
-
Thursday 5.4.17 WOD
Mobility Neck and Shoulders WOD “Kettlebell Glory” 3min AMRAP 25 KB Swings (55,45,45,35) 25 Sit Ups AMRAP 1-arm Hang KB Snatches –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAPf 1-arm Hang KB Clean and Jerks –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP of KB Goblet Squats **Rest 5 […]
-
Protected: Thursday 5.4.17 WOD NOTES
There is no excerpt because this is a protected post.
-
Wednesday 5.3.17 Box Brief
Bring A Friend Day! Are your friends and family constantly asking you about your MAGICAL FITNESS ROUTINE? Show them what its like to be the fittest person in any room and invite them to CrossFit to become the strongest versions of themselves. BRING A FRIEND DAY IS WEDNESDAY 5.3.17 IF THEY SIGN UP WE WILL […]
-
Wednesday 5.3.17 WOD
Bring a Friend Day! Mobility 6min Couch stretch, rotating every 60sec. **extra challenge, elevate front foot “Melody and Moonlight” In 40min complete: 40 Cal Row 40 Box Overs (24,20) 40 Deadlifts (135,95,115,75 40 Wallballs (20,14) 40 Ring Dips 40 Wallballs 40 Deadlifts 40 Box Overs 40 Cal Row $ Out Mobility with Coach WOD NOTES
