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  • CrossFit WOD, November 8, 2019

    110819 Strength session 8 min EMOM. 2 Strict Press. Conditioning Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 14 Alt. DB Hang clean and split jerk. 10 Burpees to target…

  • CrossFit WOD, November 7, 2019

    110719 Strength session Deadlift (Weight) Every 90 sec for 9 min (6 sets) 4 Tempo Deadlift (313.1) *Comfortable weight* Conditioning 20 min EMOM of 1) 2 Rope Climbs. 2) Max effort of…

  • CrossFit WOD, November 6, 2019

    110619 Strength session Back Squat (Weight) Every 90 sec for 7:30 min (5 sets) 3 Back Squat @ 70/ 75 % Conditioning Metcon (AMRAP – Reps) 7 min AMRAP 8 T2B 10…

  • CrossFit WOD, November 5, 2019

    110519 Strength session Clean (Weight) 8 min EMOM 3 Position Clean ( High Hang, Hang and floor) *Quality Conditioning Metcon (Time) For Time: 21 Lateral burpees over the bar 21 Power Clean…

  • CrossFit WOD, November 4, 2019

    110419 Conditioning Metcon (AMRAP – Reps) Intervals x 4 1) 5min AMRAP: 12/8 Cal Row. 14 Alt DB Snatch # 50/35. 18 Wall Balls # 20/14. * Rest 2 min. Followed by……

  • CrossFit WOD, November 1, 2019

    110119 Conditioning Metcon (Time) ) Conditioning session: 1) Every 2:30 for 12:30 min (5 sets ) 20 V-Ups 15 Pull-Ups 10 American kettlebell swing 5 Push Ups * Rest 90 sec after…

  • CrossFit WOD, October 31, 2019

    301019 Strength session Clean and Jerk (Weight) 10 min EMOM. 1 Clean and Jerk. Conditioning Metcon (AMRAP – Reps) B) Conditioning Session: 20 min EMOM of MAX REPS. 1) 2 Rope Climbs.…

  • CrossFit WOD, October 30, 2019

    103019 Conditioning Metcon (4 Rounds for reps) Every 3 min for 12 min (4 sets) 20 Alt DB Snatch # 50/35 15 Wall Ball # 20/14 10 Burpees Box Jumps # 24/20…

  • CrossFit WOD, October 29, 2019

    102919 Strength session Back Squat (Weight) Every 2 min for 10 min ( 5 sets) Back Squat 4 Reps @ 70/75% Conditioning Metcon (Time) B)Conditioning Session: For Time: 500m Run 2 Rounds…

  • CrossFit WOD, October 28, 2019

    102819 Strength session Push Press (Weight) Every 90 sec for 9 min ( 6 sets) 3 Push Press * Build to today’s heavy. Conditioning Metcon (AMRAP – Reps) 4 x Intervals A1.…