Workout of the Day
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Wednesday 04.01.15
Skill/Strength/Buy-in: Build to your heaviest 3 position Clean (floor, low hang, high hang) in 7 sets WOD: 21-15-9 Squat Clean 135/95 HSPU HAPPY WODDING!!
Tuesday 03.31.15
Skill/Strength/Buy-in: Floor Press 10-8-5-3-3 WOD: AMRAP 10 7 Front Squats 95/65 7 Push Press 5 Burpees every time the bar drops HAPPY WODDING!
Monday 03.30.15
Well, The Open has ended and it's back to your regularly scheduled program. Did you all succeed as well as you'd hoped? I know there were a lot of PR's out there. Awesome job to all of you! Skill/Strength/Buy-in: Back Squat, 1RM WOD: AMRAP 12 10 Pull-ups 25 WBS 50...
Friday 03.27.15
Wahoooo! Last Friday Night Lights tonight--let's make it awesome! Open WOD 15.5 For Time: 27-Calorie row 27 Thrusters 95/65 21-Calorie row 21 Thrusters 15-Calorie row 15 Thrusters 9-Calorie row 9 Thrusters HAPPY WODDING!!
Thursday 03.26.15
Last week of the CrossFit Open. What's it going to beee??? Announcement tonight at 8pm on the Games site. 🙂 Skill/Strength/Buy-in: {Fundamentals} Deadlift review - work to heavy triples {Advanced} Renegade Man-makers 8x3 (1minute rest between sets) WOD:...
Wednesday 03.25.15
Skill/Strength/Buy-in: 15 min Death by Hang Squat Cleans (185/125), (155/105), (135/95) *no minute off after failure- go straight to 50% ascending WOD: 1K Row 50 Ball Slams 25 Pull-ups (advanced add 50 WBS, 25 T2B) HAPPY WODDING!!
Tuesday 03.24.15
Skill/Strength/Buy-in: {Fundamentals} Push Press 1rm {Advanced} EMOM 10 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch WOD: AMRAP 9 10 S2OH 10 SDLHP HAPPY WODDING!!
Monday 03.23.15
Skill/Strength/Buy-in: 5x2 OHS WOD: 20 Burpees 30 HSPU 40 KBS 50 Sit-ups 60 Air Squats 70 Double Unders HAPPY WODDING!!
Friday 03.20.15
Holy shmoly, are y'all ready for some shoulder burning? Come on out to Friday Night Lights (6pm) to watch and cheer on our box mates. Open WOD 15.4 AMRAP 8 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans Etc,...