Monthly Archives: November 2017

1768:

1768: Friday 12/1 wod: for time 1000 m run 25 thrusters 95/65 (no ghost rides) 25 over the bar burpees 25 hang power cleans 125/85 25 DL 215/155 – must perform 5 OTBB after every 5 reps. 1000 m run

Category: WOD

1767:

1767: Thursday 11/30 STRENGTH: close grip b. press 6X3 across then 3X20 db chest press A. superset – 7 rounds of: 10 V-ups/30 sec plank holds B. superset – 4 rounds of: 4 bi-lateral bicep curls/8 chin ups C. superset – 4 rounds of: 3 RDL/3 Uni-lateral one leg kb DL. D. superset- 4 rounds… Read More »

Category: WOD

1766:

1766: Wednesday 11/29 wod: 6RFT 10 power cleans 135/95 100 m run 10 C2B 100 m run 10 push jerk 135/95 Scale advice: work at a weight that allows one break or less each BB bout.

Category: WOD

1765:

1765: Tuesday 11/28 STRENGTH: work up to a heavy 1 rep Press. 5 rounds 1 minute – burpee pull ups / mod – burpee to tuck sit. step off a plate not a box? 1 minute – 10 DU + 5 kb swings 53/35 1 minute – db snatch 40/30 or kb snatch? rest 1… Read More »

Category: WOD

1764:

1764: Monday 11/27 STRENGTH: DL – 6X2 wod: amrap 20 15 box jumps 15 wall balls run 350 m

Category: WOD

1761:

1761: Friday 11/24 Open Gym: 7am-12pm Crossfit Class: 9am WOD: 5RFT 400m Run 5 Man Makers 10/5 Pull Ups 20 Abmat Situps Let’s burn off that turkey fat! Have Fun Folks! 😊

Category: WOD