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  • CrossFit WOD, February 24, 2020

    022420 Strength session Conditioning Metcon (Time) Complete for time: 21-15-9-6 Thruster #115/85 Pull Ups Burpees Back Squat (Weight) Every 90 sec for 7 sets Sets 1-2: 6 Reps @ 60 Sets 3-4:…

  • CrossFit WOD, February 21, 2020

    022120 Strength session Clean and Jerk (Weight) 12 min EMOM 1 Clean and Jerk Conditioning Metcon (Time) Complete 3 rounds for time of: 12 Squat Clean # 155/110 10 DeF. HSPU (plate…

  • CrossFit WOD, February 20, 2020

    02/20/20 Strength session Snatch (Weight) 10 min EMOM 1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch *Build to today’s heavy but comfortable. Conditioning Metcon (AMRAP – Rounds and Reps) 13…

  • CrossFit WOD, February 19, 2020

    021920 Conditioning Metcon (Time) =3 Rounds for time= 200 m Run 15 Wall Balls # 20/14 10 Burpees box jumps # 24/20 200 m Run *1 min rest between rounds Accessory Crossover…

  • CrossFit WOD, February 18, 2020

    021820 Conditioning Metcon (3 Rounds for reps) 3 sets for 5 min AMRAP of: 10 Alt. Pistols 14 Alt. Hang DB Clean and Jerk 10 C2B *Rest 90 sec between AMRAP Midline…

  • CrossFit WOD, February 17, 2020

    021720 Strength session Front Squat (Weight) = Front Squat = Take 8 min to climb 90% of 1RM Every 90 sec for 3 sets 2 reps @ 90-90+% 🤓 5-5+% more than…

  • CrossFit WOD, February 14, 2020

    021420 Conditioning Metcon (AMRAP – Rounds and Reps) 12min AMRAP of: 10 Shoulder to overhead 8/6 Ring dips 10 Overhead squat 8/6 Ring Dips 10 Thrusters 8/6 Ring dips Weight: 95/65 .…

  • CrossFit WOD, February 13, 2020

    021320 Skill Rope Climbs/sandbag clean Conditioning Metcon (AMRAP – Reps) Conditioning session: Every 2 min* for 24 min ( 12 sets) *1) 350 m Run *2) Max Effort of burpees box get…

  • CrossFit WOD, February 12, 2020

    021220 Strength session Push Press (Weight) Every 90 sec for 9 min (6 sets) 1 Push Press + 1 Split Jerk w/ 2 sec pause in receiving position + 1 Split Jerk…

  • CrossFit WOD, February 11, 2020

    021120 Strength session Snatch (Weight) 10 min EMOM 1 Power Snatch + 1 Overhead Squat w/ 2 sec pause in bottom position. Conditioning Metcon (2 Rounds for reps) 2 Sets of 7…