Wednesday Wod 11.22.17

Level 1 “12 Days of Thankfulness” 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# Level […]

Read More

Wednesday Wod 11.22.17

A. “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 55/35# 4 Burpee Box Jumps 24/20” 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 70/53# 8 Single-Arm DB or KB Snatches (4 each arm) 70/55# 9 Toes to Bar 10 Walking Lunges with Dumbbells 55/35# 11 Ring Dips 12 Man-Makers […]

Read More

Tuesday Wod 11.21.17

Levels 1 and 2 4 Tough Sets Supinated Grip Bent Over Row x 8 Then 9 Minutes AMRAP 30 Wall Ball Shots 20/14# 60 Double Unders Optional Work Accumulate 15 Rope Climbs (Perform As Many As You Can Legless) 3 Sets L-Sit x 30 Seconds Rest 120 Seconds Ab Rollout x 10 Rest 120 Seconds

Read More

Tuesday Wod 11.21.17

A. 18 Minutes EMOM Minutes 1-6 Muscle Snatch x 1 Minutes 7-12 Power Snatch x 1 Minutes 13-18 Squat Snatch x 1 (Ideally, Add Weight Across Each Minute) B. 7 Tough Sets Back Squat x 2 Grind some tough sets out here! Go For A Heavier Overall Average As Compared to Last Weeks 5 Sets. […]

Read More

Monday Wod 11.20.17

A. 5 Tough Sets Front Squat + Jerk B. CrossFit Games Event Rope-Clean 5 Rope Climbs 15′ 5 Clean and Jerks 145/115# 4 Rope Climbs 15′ 4 Clean and Jerks 165/125# 3 Rope Climbs 15′ 3 Clean and Jerks 185/135# 2 Rope Climbs 15′ 2 Clean and Jerks 205/145# 1 Rope Climb 1 Clean and […]

Read More

Monday Wod 11.20.17

Levels 1 and 2 20 Minutes EMOM Minutes 1-5 Press In Snatch x 3 Minutes 6-10 Snatch Balance x 2 Minutes 11-20 Pause Snatch x 1 Then 5 Tough Sets Back Squat x 3-4 Optional Work 3 Tough Sets Barbell Hip Thrust x 6-8 5 Tough Sets Snatch Pull x 3

Read More

Saturday Wod 11.18.17

Level 1 In Partners, For Time Buy In: 60 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 30/20# Run 400 Meters Level 2 In Partners, For Time Buy In: 80 Calorie Row OR Assault Bike Then 3 Rounds For Time 12 Synchro Renegade Rows 45/30# Run 400 Meters

Read More