1/18/19

Posted: January 18, 2019 in Uncategorized

Strength

5×3 back squat 70%

Wod

Emom 12

1 snatch (building to max) (power or squat)

Time swing for the fences y’all! Let’s see what we got.

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1/17/19

Posted: January 17, 2019 in Uncategorized

Wod

75/50 cal

150 du

2k row

150 du

75/50 cal

Cap 40b

This is a long slow one. Don’t be discouraged by the amount of moving in this wod it’s gonna be a great flush after all out work we’ve done this week! Just move

1/16/19

Posted: January 16, 2019 in Uncategorized

Strength

7×1 pause front squat

Wod

3 rounds

400m run

10 double kB deadlift 70/55

10 ctb

1/15/19

Posted: January 15, 2019 in Uncategorized

Wod

6 rounds

10 push press

15 wall ball 20/14 10/9′

20 box jump 24/20

Nothing to this one. Just pure crossfit, pure mover. Keep your mind positive and keep moving!

1/14/19

Posted: January 14, 2019 in Uncategorized

Strength

5×5 strict press @ 60-65%

Wod

Amrap 5

5 BFB

10 SDHP 115/80

1/12/19

Posted: January 12, 2019 in Uncategorized

Strength

6×3 hang power cleans

Wod

Teams of 2

Buy in 800m run

36 power cleans 155/105

36 box jumps 30/24

27 power cleans 175/115

27 box jumps

18 power cleans 200/125

18 box jumps

Buy out 800m run

1/11/19

Posted: January 11, 2019 in Uncategorized

Strength

Build to heavy 5 deadlift

Then…

5×8 banded speed deadlifts @60-70% of today’s heavy

Wod

For time

50 air squats

60 sit ups

30 hspu

60 sit ups

50 air squats

Gonna be fun lesh git it, lesh git it!