by Stefani | Jan 24, 2017 | WODs
Skill/Strength/Buy-in: Deadlift: build up to your best triple for the day WOD: Teams of 2 AMRAP 20 100 Burpees 100 KBS 100 Chest to Bar Pull-ups 100 Front Squats from the floor 135/95 HAPPY WODDING!!
by Stefani | Jan 23, 2017 | WODs
Skill/Strength/Buy-in: HSPU, set-up and practice (Open standard) WOD: 7 RFT 3 Wall Walks 6 Strict Pull-ups 9 Cluster Ball Slams {18min TC} then immediately after 5 min. to establish best Squat Clean HAPPY...
by Stefani | Jan 20, 2017 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Crossfit Open 12.4 150 WBS 90 Double-unders 30 Muscle-ups 20min time cap (as opposed to 12 min original) HAPPY WODDING!!
by Stefani | Jan 19, 2017 | WODs
Skill/Strength/Buy-in: in 20 Minutes, find best 3 RM Push Press from the racks. Partner WOD: AMRAP 16 5 V-ups 5 Lateral Burpees over the bar 5 Push Press 95/65 Note: Complete a full round then switch with your partner. HAPPY...
by Stefani | Jan 18, 2017 | WODs
Skill/Strength/Buy-in: 2 Attempts at Max Reps of Bodyweight Overhead Squats (scale bodyweight percentage as needed 25%-50%-75%) Scale Overhead Squats accordingly 25%-50%-75% of bodyweight. WOD: AMRAP 24, Partnered 40 Hang Power Snatches 75/55 20 Pull-ups 10 HSPU HAPPY...
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