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  • CrossFit WOD, January 31, 2020

    013120 Strength session Snatch (Weight) Strength session: 10 min EMOM 1 Power Snatch + 1 Hang Snatch Conditioning Metcon (Time) Complete For Time: 21-15-9 Burpees over bar Power Snatch # 95/65 *After…

  • CrossFit WOD, January 30, 2020

    013020 Strength session Strict Press (Weight) 8 min EMOM 2 Strict Press *Build to today’s heavy Conditioning Metcon (Time) 3 Rounds For Time: 300m Run 20 Deadlift # 135/95 15 Pull-Ups 10…

  • CrossFit WOD, January 29, 2020

    012920 Conditioning Metcon (AMRAP – Reps) Conditioning session: For Max Reps. 20 min EMOM 1) 18/15 Cal Row 2) Max effort DU’s 3) 40 sec Max effort Box Jumps 20/24 4) Max…

  • CrossFit WOD, January 28, 2020

    012820 Strength session Clean and Jerk (Weight) 9 min EMOM 1 Clean and Jerk * Build to today’s heavy Conditioning Metcon (AMRAP – Rounds and Reps) 🙏🏽"MAMBA & GIGI"🙏🏽 18 min AMRAP…

  • CrossFit WOD, January 27, 2020

    012720 Strength session Front Squat (Weight) = Front Squat = Take 12 min to FIND a 1RM Conditioning Metcon (Time) Complete For Time (time cap 4 min) 55/47 Cal Bike * 1…

  • CrossFit WOD, January 24, 2020

    012320 Conditioning Metcon (2 Rounds for reps) 2 Sets of: 4 min Ladder 3-6-9-12-15 Alt. DB Snatch # 60 / 45 Pull Ups * 90 sec rest. Followed By… Metcon (2 Rounds…

  • CrossFit WOD, January 23, 2020

    012320 Strength session Clean and Jerk (Weight) 12 min EMOM Clean & Jerk *Build to today’s heavy Conditioning Metcon (Time) For Time: "DT" Every round 20 Wall Balls # 20/14 DT is…

  • CrossFit WOD, January 22, 2020

    012220 Conditioning Metcon (3 Rounds for reps) 3 x 5 min AMRAP of: 50 DU 12 Box jumps over # 30/24 6 BMU * Rest 2 min between AMRAP Accessory

  • CrossFit WOD, January 21, 2020

    012120 Strength session Snatch (Weight) Every 90 sec for 12 min (8 sets). 3 Position Snatch (High hang, hang, floor) Set 1-4: 2 complex (light / comfortable) Sets 5-8: 1 complex (increasing…

  • CrossFit WOD, January 20, 2020

    012020 Strength session Back Squat (Weight) = Back Squat = Every 90 sec for 12 min (8 sets). *Set 1 – 5 reps @ 60% *Set 2 – reps 4 @ 70%…