Thursday 8-31-17

by | Aug 31, 2017 | W.O.D.

Warm up- Jumping jacks Mountain climbers Strength- 12 min EMOM Even- 8 pendlay row Odd- 4 strict pull-ups Conditioning- 8 rounds of “Cindy” 5 pull-ups 10 push-ups  15 squats

Wednesday 8-30-17

by | Aug 30, 2017 | W.O.D.

Warm up- 2 Rounds 10 Burpees 10 Air squats 15 Ring rows Strength- 12 min EMOM Even- 8 goblet squats Odd- 16 walking lunges Conditioning- 10 wallballs  2 burpee muscle-up 20 wallballs  4 Burpees muscle ups  30 … 6 … 16...

Tuesday 8-29-17

by | Aug 29, 2017 | W.O.D.

Warm up- Baseball Strength- 12 min EMOM Even: 8 DB fly Odd: 8 lateral raise Conditioning- 12 min AMRAP 5 HSPU 7 hang snatches (75/55) 9 box jumps (24/20) *wear vest is possible

Monday 8-28-17

by | Aug 28, 2017 | W.O.D.

Warm up- 500m Row Strength- 12 min EMOM 3 Power cleans AHAP Shrugs 3 x 10-15 Face pulls 20-20-20 Conditioning- CrossFit Games 2012 – Masters event 3 1000m Row 30 Power cleans (135/95) 50...

Friday 8-25-17

by | Aug 25, 2017 | W.O.D.

Warm up- 400m Run Strength- 13 minutes to find  1 rep max split jerk 2 minutes hspu Conditioning- 800m run 18 MBC (20/14) 18 pull-ups 400m run 14 MBC 14 C2B pull-ups 200m run 12 MBC 12 muscle-ups 18 min...