Workout of the Day
Wednesday 03.28.18
Pull-up / Muscle-up / Rope Climb practice DVB 1 mile run with Med Ball (20/14) 8 rounds of: 10 WBS 1 Rope Climb 800m run with Med Ball 4 rounds of: 10 WBS 1 Rope Climb 400m run with Med Ball 2 rounds of: 10 WBS 1 Rope Climb HAPPY WODDING!!
Tuesday 03.27.18
EMOM 10 2 Squat Snatches “Hangin Out” AMRAP 5 7 T2B 7 Hang Power Snatches 115/85 Rest 1 minute AMRAP 5 7 V-ups (Rx+ GHD sit-ups) 7 Hang Power Cleans 115/85 Rest 2 minutes AMRAP 5 C&J 115/85 HAPPY WODDING!!
Monday 03.26.18
Weighted Strict Pull-up 4-4-4-4 Front Squat 4-4-4-4 Vikings AMRAP 7 15 cal Row 15 Push-ups HAPPY WODDING!!
Friday 03.23.18
18.5 is!! 11.6 AMRAP 7 3-6-9-12-15-18 etc. Thrusters 100/65 C2B Pull-ups HAPPY WODDING!!
Thursday 03.22.18
Bench Press 4-4-4-4 21-15-9 KBS 70/55 (55/35) Burpees HAPPY WODDING!!
Wednesday 03.21.18
5-5-5 Strict Pull-ups Quarter Murph 400m run 25 Pull-ups 50 Push-ups 75 Air Squats 400m run 3RNFT 10 GHD Sit-ups 10 HSPU HAPPY WODDING!!
Tuesday 03.20.18
Bergeron Open Test Rx AMRAP20 50 WBS 50 DU 40 BJ 40 T2B 30 C2B 30 Burpees 20 Power Cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 Muscle-ups Scaled AMRAP 20 35 WBS 16/12 100 Single Unders 25 BJ 25 Sit-ups 15 Ring Rows 15 Burpees 10 Power Cleans 115/80 10...
Monday 03.19.18
CrossFit total Find 1RM Back Squat Strict Press Deadlift 3 attempts at each lift.
Friday 03.16.18
CrossFit Open WOD 18.4 21-15-9 Deadlifts 225/155 HSPU THEN 21-15-9 Deadlifts 315/205 50ft Handstand Walk between each set HAPPY WODDING!!
Thursday 03.15.18
Partner WOD: AMRAP 20 20 DB Squats 50s/35s 20 Slam Balls 20 Sit-ups 20 KBS 6 Rope Climbs 4-4-4-4 Front Squats HAPPY WODDING!!