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MU

February 4, 2015 by  

Hollow

February 3, 2015 by  

WOD 2/4/15

February 3, 2015 by  

  • 50x Sit ups
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run or Row
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 800m Run or Row
  • 2x [10 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions]
  • 50 Sit ups

Deadlift

February 2, 2015 by  

WOD 2/3/15

February 2, 2015 by  

  • OTM (until failure- increase 20/10# each minute):
  • 3x Deadlift
  • WOD:  AMRAP 15 mins-
  • 9x Deadlift (155/100)
  • 12x Push Up
  • 15x Box Jump

WOD 2/2/15

February 1, 2015 by  

  • Build up to a 3RM Push Press
  • WOD:  AMRAP 16 mins-
  • 1x Muscle Up
  • 20x Wallballs
  • 20x DU

WOD 2/2/15

February 1, 2015 by  

Snatch

January 31, 2015 by  

WOD 2/1/15

January 31, 2015 by  

  • Part 1:  Build up to 3RM Front Squat
  • WOD:  AMRAP 14 mins-
  • 6x Pistols
  • 6x Hang Power Snatch
  • 6x Burpees

WOD 1/31/15

January 30, 2015 by  

  • CrossFit Open WOD 14.2 
  • 0:00-3:00 – 2 Rounds-
  • 10x OHS
  • 10x CTB Pull ups
  • 3:00-6:00 – 2 Rounds-
  • 12x OHS
  • 12x CTB Pull ups
  • 6:00-9:00- 2 Rounds-
  • 14x OHS
  • 14x CTB Pull ups
  • 9:00-12:00- 2 Rounds-
  • 16x OHS
  • 16x CTB Pull ups

OHS

January 30, 2015 by  

Team Work

January 29, 2015 by  

WOD 1/30/15

January 29, 2015 by  

Friday Fitness Fun

L Pull up

January 28, 2015 by  

WOD 1/29/15

January 28, 2015 by  

  • Part 1:  OTM 9 mins-
  • 1x Burpee MU or Burpee CTB
  • Part 2:  8 Rounds-
  • 2-6 L Pull ups
  • rest 20 sec
  • 2-6 HSPU
  • rest 20 sec
  • Cash out:  1 mile Run

Box Jump

January 27, 2015 by  

WOD 1/28/15

January 27, 2015 by  

  • In teams of 2, 1 working at a time:
  • 5 Rounds-
  • 800m Run or Row
  • 30x Box Jumps
  • 3x TTB every minute

Lunge

January 26, 2015 by  

WOD 1/27/15

January 26, 2015 by  

  • Part 1:  OTM 10 minutes-
  • 1x Clean and Jerk @ 80%
  • Part 2:  5 Rounds-
  • 10x Front Rack Walking Lunges
  • 10x Pull ups
  • 20x Plate Sit ups

Bench Press

January 25, 2015 by  

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