by Stefani | Dec 2, 2016 | WODs
Skill/Strength/Buy-in: 5 x 3 Overhead Squats (from the rack) – USE SAME HEAVY WEIGHT ALL 5 ROUNDS WOD: AMRAP 8 8 Hang Power Cleans 135/95 6 Chest To Bar rest 1 min AMRAP 8 3 Manmakers 6 Burpees HAPPY...
by Stefani | Nov 7, 2016 | WODs
Skill/Strength/Buy-in: Barbell Complex 15 min to Work up to a Heavy Set – 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead * Unbroken, the barbell never leaves the athlete’s hands until all the lifts and reps are completed * WOD: AMRAP 10 30...
by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 2 person team pick A or B GANGS 2016 – WOD #2 Announcement A: “Double DT” 10 RFT: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overheads *Performed by 2 team members Rx/Master’s Rx 155/105 Scaled 135/95...
by Stefani | Aug 26, 2016 | WODs
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...
by Stefani | Aug 16, 2016 | WODs
Skill/Strength/Buy-in: Power Jerk off the rack: 1-1-1-1-1 WOD: 3RFT 30 Double-unders 21 Wallball Shots 20/14 30 Double-unders 15 Box Jumps 24″/20″ 30 Double-unders 9 Hang Power Cleans 135/95 HAPPY...
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