Wednesday - 311214
Strength: Weighted Pullups 5-5-5 Weighted Ring Dips 5-5-5
Metcon: 12-10-8-6-4-2 Reps For Time: KB Swing (#32/20) Air Squat Burpee
Read more
Saturday 140226
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 18.1 Open Workout: 20:00 Min AMRAP: 8 Toes To Bars 10 1DB Hang C&J #22.5/15 14 Cals Row
Friday 130226
CrossFit W.O.D Valentines Day W.O.D! 30 Min AMRAP, IGUG, 20 Reps Of Each: V – Ups A ir Squats L eg Raises E explosive Push-Ups N o Jump Burpees T uck-Ups I nverted Row\Ring Row N o Jump burpees E xplosive Lunges S it-Ups
Thursday 120205
CrossFit W.O.D Strength: Deadlift E03:00MOMx6 Sets: 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP: 30 Double Unders 10 Ring Dips 5 Deadlifts #100/70kg CrossFit Endurance 2 Rounds For Time: 1600m Run 70 KB Swings #16/12kg 35 Box Jump Overs #60/50cm
Wednesday 110226
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To 2 heavy STOH (From Rack) Metcon: For Time: 30 2DB Box Step Overs #2x22.5/15 60 Pull-Ups 30 2DB Box Step Overs CrossFit Strength Part A: Push Press 5x5 *Build Up to A @2RIR Part B: 4 Supersets: