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  • CrossFit WOD, December 11, 2019

    121119 Conditioning Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 50 DU 20 Pistols 10 Box Jumps # 30/24 *Rest 1 min for transition Followed by… Metcon (Time) In 5 minutes…

  • CrossFit WOD, December 10, 2019

    121019 Strength session Clean (Weight) 12min EMOM 1 Power Clean w/ 2sec in catch position *Tecnique Conditioning Metcon (Time) Complete For Time: 21 Burpees over the bar 15 Power Clean # 155/110…

  • CrossFit WOD, December 9, 2019

    120919 Strength session Front Squat (Weight) Every 2 min for 12 min (6sets) Enderton Front Squat Complex* * 1 rep Front Squat w/ 3 sec in bottom position + 1 rep 1…

  • CrossFit WOD, December 6, 2019

    120619 Conditioning Metcon (4 Rounds for reps) WOD 12/06/19 A) Conditioning session: Every 4:30 for 18 min (4 sets) Complete 2 rounds for time of: 10 Power Clean #135/85 10 T2B …………………………………🚨🚨SCALING…

  • CrossFit WOD, December 5, 2019

    120519 Strength Deadlift (Weight) Every 90 sec for 9 min( 6 sets) Tempo Deadlift x 3 Reps (313.1) Release the barbell every rep. Conditioning Metcon (AMRAP – Rounds and Reps) 13 min…

  • CrossFit WOD, December 4, 2019

    120419 Strength session Snatch (Weight) 10 min EMOM 1 Squat Snatch *Build to today’s heavy Conditioning Metcon (Time) Complete For Time: 9 – 7- 5 – 3 – 1 Squat Snatch @…

  • CrossFit WOD, December 3, 2019

    120319 Strength session Back Squat (Weight) Every 2 min for 8 min (4 sets) 5-7 Back Squat @ 75% Conditioning Metcon (4 Rounds for reps) Every 4 min for 16 min (4…

  • CrossFit WOD, December 2, 2019

    120219 Strength session JERK COMPLEX (Weight) Every 2 min for 12 min (6 sets) 2 Push Jerk + 1 heavySplit Jerk *Build to today´s heavy Conditioning Metcon (2 Rounds for reps) 2…

  • CrossFit WOD, November 27, 2019

    112719 Strength session Strength session: 8 min EMOM 1 Power Snatch + 1 OHS Conditioning Metcon (Time) Complete for time: 2 Rounds of "Bartender" Followed by… 7 BMU Then… 2 Rounds of…

  • CrossFit WOD, November 26, 2019

    112619 Conditioning Metcon (4 Rounds for reps) Every 4 for 16 min (4 INTERVALS) Interval 1: 300m Run 18 Alt. Dumbbell snatch # 50/35 10 Single Dumbbell box step over Interval 2:…