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  • 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…

  • CrossFit WOD, December 17, 2019

    161719 Strength session Clean (Weight) Every 90 sec for 12 min min (8 sets) 2 Power Clean (2 sec pause in receiving position). * Quality. Conditioning Metcon (AMRAP – Reps) 20min EMOM…

  • CrossFit WOD, December 16, 2019

    121619 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 13, 2019

    121319 Conditioning Metcon (5 Rounds for reps) Every 3:30 for 17:30 min (5 sets) 20 Wall Balls 14 American Kettlebell Swing #70/55 8 Ring Dips B) Accesory. …………………………………🚨🚨SCALING IS NOT A CRIME…

  • CrossFit WOD, December 12, 2019

    121219 Strength session Snatch (Weight) Every 90 sec for 12 min( 8 sets) Snatch complex. 1 Snatch Pull + 1 Snatch below knee + 1 Snatch * Build to today’s heavy but…

  • 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…