Category Archives: For Time

1586:

1586: Friday Strength: Superset – 4×5 bench press – 4×12 front squat or goblet squat (choose load to do unbroken & pull BB from the floor) WOD: FT – 20 body blasters (start under PU bar then burpee to pull up + KTE) – 120 DU – 800m Run – 120 DU – 20 body… Read More »

1006:

1006: WU- 5-10 WOD1: NFT but don’t be slow either Get the work done! Also you can pick off the 1000 wod. Please select wod that works best for ability and schedule. WOD1: use db’s or KB’s 4×10 chest press 4×10 thruster 4×6 one arm press 4×6 one arm plank rows 4×12 step walking lunges… Read More »

0895: Sign up for The Open Today!

Follow this link to sign up for the 2015 CrossFit Open : https://games.crossfit.com/register-athlete-3   0895: Sign up for the Open. WOD: 3RFT 15 hang squat cleans 115/85 GA: 15 power cleans 20 pull ups (kipping allowed and scaled will jump) 600 m run STRENGTH: Push press 4X8@100%

0794:

WU: get ready ready! WOD: 800 m run 30 wall balls 30 pull ups 30 burpees 800 m run 20 wall balls 20 pull ups 20 burpees 800 m run 10 wall balls 10 pull ups 10 burpees Finish: 10 minutes stretching. GA: 20 15 reps for wall ball and burpees, 15 10 5 pull… Read More »