by Stefani | Mar 28, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. Partner WOD: 5 RFT 12 Calorie Row 12 Wall Ball Shots, 20/14 Rest while partners work. Ideally...
by Stefani | Feb 10, 2016 | WODs
CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift Score is total weight combined HAPPY LIFTING!
by Stefani | Sep 1, 2015 | WODs
Skill/Strength/Buy-in: Review/practice Clean and Jerk WOD: From the ’08 Games AMRAP 3 Ground to Overhead 95/65 5RFT 5 Deadlifts 275/185 10 Burpees HAPPY WODDING!!
by Stefani | Jan 13, 2015 | WODs
Skill/Strength/Buy-in: The Bear Complex (20 minute to find best single) Deadlift Hang Power Clean Front Squat Push Press Back Squat Push Press (behind the neck) Return weight to the floor without dropping. WOD: For Time 5 Bear Complexes @ 85% of your best completed...
by Stefani | Aug 7, 2014 | WODs
Strength/Skill/Buy-In: Establish 1RM Deadlift WOD: 100 Double Unders -then immediately- Diane 21-15-9 Deadlift HSPU HAPPY WODDING!
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