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  • CrossFit WOD, January 7, 2020

    010720 Strength session Snatch (Weight) 12 min EMOM 1 Snatch Lift Off + 1 Power Snatch 2 sec hold in receiving position Conditioning Metcon (AMRAP – Rounds and Reps) 12 min AMRAP…

  • CrossFit WOD, January 6, 2020

    010620 Strength session Back Squat (Weight) = Back Squat + Strict Pull Ups = Every 2 min for 10 min( 5 sets). *Set 1 – 5 reps @ 65-70% *Set 2 –…

  • CrossFit WOD, January 3, 2020

    010320 Strength session Deadlift (Weight) A) Strength session: Deadlift Every 90 sec for 6 min (4 sets) Set 1: 8 Reps @ 50% Set 2: 6 Reps @ 60% Set 3: 4…

  • CrossFit WOD, January 2, 2020

    010220 Conditioning Metcon (Time) Complete 4 Rounds FOR TIME: 400 m Run. 14 Box Jumps # 24/20. 10 Clean & Jerk # 175/125. …………………………………🚨🚨SCALING IS NOT A CRIME (by CrossFit) Accessory

  • CrossFit WOD, December 30, 2019

    123019 Strength session Front Squat (Weight) A) Strength session: Every 2 min for 10 min( 5 sets) Front Squat x 4 Reps *Build to today’s heavy Conditioning Metcon (Time) Complete 5 Rounds…

  • CrossFit WOD, December 26, 2019

    122619 Conditioning Metcon (Time) A) Conditioning Session: Complete For Time: 50 DU 27 Thruster 95/65 2 Rope Climbs 50 DU 21 Thruster 95/65 2 Rope Climbs 50 DU 15 Thruster 95/65 2…

  • CrossFit WOD, December 23, 2019

    122319 Strength session Clean (Weight) Barbell cycling Every 90 sec for 9 min ( 6 sets) Clean x 3 Reps (unbk) *Build to today’s heavy x 3 Reps Conditioning Metcon (Time) 3…

  • CrossFit WOD, December 20, 2019

    122019 Strength session Snatch (Weight) Every 90 sec for 12 min (8sets) 2 Power Snatch (1.1)+ 1 OHS Conditioning Metcon (AMRAP – Reps) 14 min Ladder of: 2-4-6-8-10-12… Power Snatch # 95/65…

  • CrossFit WOD, December 19, 2019

    121919 Conditioning Metcon (5 Rounds for reps) Every 3 min for 15 mi. (5 sets) 10 Push Ups 15 SDHP 20 V-Ups 25 Russian Kettlebell Swing …………………………………🚨🚨SCALING IS NOT A CRIME (by…

  • CrossFit WOD, December 18, 2019

    121819 Strength session Push Press (Weight) Every 90 sec for 9 min (6 sets) 2 Push Press. *Build to today’s heavy Conditioning Metcon (Time) Complete 4 Rounds For Time: 80 DU. 10…