Thursday 3-31-16

by | Mar 31, 2016 | W.O.D.

Warm up- Athlete’s choice 10 OHS Shoulder mobility Dynamic stretches Conditioning- CrossFit Total Back squat Strict press Deadlift 3 attempts at a 1RM for each lift 15 mins for each lift *Please arrive early to...

Wednesday 3-30-16

by | Mar 30, 2016 | W.O.D.

Warm up- Roxanne 10 OHS Shoulder mobility Dynamic stretches Strength- 4 mins max walking lunges Conditioning- 12 min EMOM 4 Front squats (115#/85#) 6 Burpees

Tuesday 3-29-16

by | Mar 29, 2016 | W.O.D.

Warm up- Jumping jacks Mountain climbers  10 OHS Shoulder mobility Dynamic stretches Strength- 4 mins max strict HSPU Conditioning- 21-15-9 HSPU Push ups Ring dips

Monday 3-28-16

by | Mar 28, 2016 | W.O.D.

Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches  Strength- 4 mins max strict pull ups (scored) Conditioning- “Helen” 3 Rounds 400m Run 21 KBS (53#/35#) 12 Pull ups

Friday 3-25-16

by | Mar 25, 2016 | W.O.D.

Warm up- 2 Rounds 10 Inchworm push ups 30 Jumping jacks 10 OHS Shoulder mobility Dynamic stretches Conditioning- Open WOD 16.5 21-18-15-12-9-6-3:ThrustersBurpees M 95 lb.      F 65 lb.