Workout of the Day
Friday 09.02.16
Skill/Strength/Buy-in: TBD WOD: Partnered or Individual, mainpage 5/20 2016 Regional Events 3 & 4 For time: 104 wall-ball shots 52 pull-ups Rest 1 minute Then, 4 rounds for time of: 28 one-legged squats, alternating 15 power cleans Happy...
Thursday 09.01.16
Skill/Strength/Buy-in: 1-1-1-1-1 1 Snatch, 1 Snatch Balance, 1 OHS Build to challenging working weights WOD: 400m run 60 KBS 35 Push-ups 60 Box Jumps 35 Push-ups 60 Goblet Lunges 35 Push-ups 60 Squats 400m run HAPPY WODDING!!
Wednesday 08.31.16
Skill/Strength/Buy-in: Thruster / Push Press / Push Jerk / Split Jerk 1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. WOD: 4RFT 12 Squat Cleans 135/95 12 HSPU HAPPY...
Tuesday 08.30.16
Skill/Strength/Buy-in: Rope Climbs and Double Unders Flight Simulator w Rope Climb after every round. WOD: 3 RFT 10 Deadlifts 275/185 50 Double Unders HAPPY WODDING!!
Monday 08.29.16
Skill/Strength/Buy-in: TBD WOD: Holbrook 10 rounds, each for time: 5 Thrusters 115/85 10 Pull-ups 100m Sprint Rest 1 minute Record slowest and fastest round. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group...
Friday 08.26.16
Skill/Strength/Buy-in: Coach's choice WOD: CrossFit Golf The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull-ups and it takes you 5,3, and 2 reps to complete the 10, then your score...
Thursday 08.25.16
Skill/Strength/Buy-in: kipping, muscle up practice WOD: 3 RFT 400m run 12 Deadlifts 225/155 21 C2B Pull-ups HAPPY WODDING!!
Wednesday 08.24.16
Skill/Strength/Buy-in: Find your best Split Jerk for the day WOD: 400m run 15 Power Cleans 135/95 15 Burpees over bar 15 Shoulder to Overhead 135/95 15 Burpees over bar 15 Ground to Overhead 135/95 15 Burpees over bar 400m run HAPPY WODDING!!
Tuesday 08.23.16
Skill/Strength/Buy-in: For 16 min: 30 sec work, 30 sec rest Alternate min 1: MBC min 2: Sit-ups *record total reps WOD: AMRAP 15 200m run 6 Dips 6 HSPU 6 Front Squat 135/95 HAPPY WODDING!!!
Monday 08.22.16
Skill/Strength/Buy-in: EMOM 8 Low Hang Power Snatch, High Hang Squat Snatch WOD: 5 RFT 10 Overhead Squat 115/85 15 Pull-ups 20 Push-ups F2F Farmers Carry HAPPY WODDING!!