1294: Wednesday 6/1 WOD: 3 rounds 20 kb snatch (alternating) or use db 20 goblet squats Run 400 m STRENGTH: b. squat 3RM Finisher:4×5 kb thruster
1293: Tuesday 5/31 For those of you that missed out on Murph. We will offer up a redo this Friday at all class times. Alternitive wod will also be a available for the ones that got it done on Monday. STRENGTH: Press – take 12 minutes to find a 1,3 or 5 rep max WOD:… Read More »
Murph or Badger (Please read link to your wod prior to your workout) Murph: FT w/20lb vest Run 1 mi 100 pull ups 200 push ups 300 squats Run 1 mi Official Citation GA: Run 800m 10 rounds – 5 pull ups,10 push ups, 15 squats Run 800m Badger: 3RFT 30 squat cleans 95/65 30… Read More »
Friday Tabata Station. Open Gym 8am to 11am CrossFit Class at 9am.
MRam! You are a solid member my friend. 1290: Friday 5/27 Tabata Station. pull ups Push press (remember the 4 round part) OTBB V-ups DU/SU thruster (remember the 4 round part) plank hold with a push up at 10 sec. jumping split squats rest 1 minutes after each round for 4 rounds finisher: Something BB… Read More »
Regional Athlete Mark Pfiefer 1289: Thursday 5/26 Snatch pracitce with coach al in the morning and coach audi at 5:30 Go with some weight or keep it light and learn. Get in and get coached. Snatch balance and drills hang power snatch hang squat snatch snatch