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!

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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!

1/10/19

Posted: January 10, 2019 in Uncategorized

Make up wod because I can’t waste this gem 😉

3 rounds

400m run

10 man makers 45/35

Crush it!

1/9/19

Posted: January 9, 2019 in Uncategorized

Grab your friend and come party! Time for an easy sweat to recover from all that lifting this so far…

Teams of 4

For 20 min complete:

Min 1 – max cals ski

Min 2 – bike

Min 3 – air runner

Min 4 – rest

Score = total calories

1/8/19

Posted: January 8, 2019 in Uncategorized

8 sets

1 power snatch + 1 snatch balance + 1 hang snatch

50-53-56-59-62-65%

Wod

1-2-3-4-5-6-7-8-9-10

Burpee box jump over

Ttb