by Stefani | Jan 30, 2017 | WODs
Skill/Strength/Buy-in: Penally row 5×5 WOD: {Partner or Individual} AMRAP 20 5 Deadlifts 275/185 10 HSPU 5 Pistols, each leg then 200 Double-unders HAPPY WODDING!!
by Stefani | Jan 25, 2017 | WODs
Skill/Strength/Buy-in: Overhead Squats 3×5, increasing each set if possible WOD: 5 RFT 16 Barbell OH Lunges 95/65 40 Double Unders Fence to Fence Sprint HAPPY WODDING!! Photo cred: Leigh Skaggs
by Stefani | Jan 20, 2017 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Crossfit Open 12.4 150 WBS 90 Double-unders 30 Muscle-ups 20min time cap (as opposed to 12 min original) HAPPY WODDING!!
by Stefani | Jan 13, 2017 | WODs
Skill/Strength/Buy-in: Movement prep WOD: 2011 Regionals Team WOD (kinda) For time 3-person team, one person working at a time. 200 Pull-ups 200 KBS 200 Double-unders 200 Overhead Squats 95/65 HAPPY...
by Stefani | Jan 11, 2017 | WODs
Skill/Strength/Buy-in: 5 sets to find best complex: 2 Push Presses, 1 Push Jerk WOD: For Max Double-unders: 50 Deadlifts 135/95 50 Ground to Shoulders 50 Shoulder to Overheads 50 Back Squats Max Double-unders 12-minute time cap HAPPY...
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