WOD: 10 min Strength: Power Clean Every 4 min for 4 Sets: 20/18 Cal Row 10 KBS (50/35); 20 Squats Time cap for each set 3:30 WOD: “NO EVIL” 6 MIN AMRAP: 20 Double Unders 6 MBC Rest 2 min Then, 5 MIN AMRAP: 4 Dumbell Squat Clean Thrusters 8 MB Situps 15 min […]
October 30 – November 4, 2023 Read More »
Monday: WOD: Strength: Shoulder Press Death by 10m shuttle runs Start with 4 and add 1 each min until you cannot complete; repeat 2x Tuesday: WOD: “Fabian” 7 Deadlifts (205/135); 7 Box Jumps : Odd Minute 48′ Walking Lunges; 48′ Run; 5 Burpees; Even Minute 20 min AMRAP Wednesday: WOD: “Jackie” Strength: Power Cleans 1000m
October 23 – October 28, 2023 Read More »
Monday: WOD: “Annie” Strength: Back Squats Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” Strength: Power Cleans 9 Thrusters 9 Burpees 15 Box Jumps 15 min AMRAP Wednesday: WOD: “Love” 8 C&J 14 Pull Ups 14 Push Ups 5R4T Thursday: WOD: “This” Strength: Shoulder Press then: 12 OHS 100m Run 10 min AMRAP
October 16 – October 21, 2023 Read More »
Monday: WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters …For Time.. Tuesday: WOD: “Crossfit Ninja 2” Strength 8min-then: 20 MBC 15 Push Press 10 Box Jumps 200M Run 3R4T Wednesday: WOD: Strength:8 Min – then: then 7 Min of Burpees Thursday: WOD: “Min on Min off” 8
October 9 – October 14, 2023 Read More »
Monday: WOD: “SPIDERMAN 2” 2 – 15′ Rope Climbs 100 m Run 6 Squat Cleans 5R4T Tuesday: WOD: “HULK 2” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Front Squat, Thruster WOD: 25 Double Unders 10 TTB 10 Pushups 10 min AMRAP Wednesday: WOD: “WONDER WOMAN 2” 5 Pullups 10 Pistols (alt.) 14 DB
October 2 – October 7, 2023 Read More »