Wednesday 04.12.17

by | Apr 12, 2017 | WODs

Skill/Strength/Buy-in: Pendlay Total (substitute Back Squat with Front Squat if you did Crossfit Total on Monday) WOD: AMRAP 9, Ladder 1 Handstand push-up 5 Jumping Squats 2 HSPU 10 JS 3 HSPU 15 JS etc HAPPY...

Tuesday 04.11.17

by | Apr 11, 2017 | WODs

Skill/Strength/Buy-in: Pendlay Row 3 x 8 Superset with Ring Row 3 x 10+ WOD: 400m run 20 T2B 30 Back Squats 75/45 40 G2O 30 Goblet Squats 55/35 20 KBS 400m run HAPPY WODDING!!

Friday 04.07.17

by | Apr 7, 2017 | WODs

Skill/Strength/Buy-in: Shoulder mobility/Goat work Partner WOD: Break reps as needed, 1 works-1 rests 2 RFT 75 Double Unders 25 OHS 135/95 75 Double Unders 25 HSPU 75 Double Unders 25 G20H 135/95 75 Double Unders 25 T2B HAPPY...

Thursday 04.06.17

by | Apr 5, 2017 | WODs

Skill/Strength/Buy-in: Snatch Technique Practice WOD: Isabel (5 min time cap) 30 Snatches, for time Rest 5 minutes AMRAP 11 10 Snatch Grip Deadlifts 95/65 10 Hang Squat Snatch 10 Push-ups HAPPY...

Wednesday 04.05.17

by | Apr 4, 2017 | WODs

Skill/Strength/Buy-in: Turkish Get-up 2-2-2 (each arm) WOD: Bradley-ish 10 RFT Fence to Fence Sprint 10 Pull-ups 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron,...