by Stefani | Nov 10, 2015 | WODs
Skill/Strength/Buy-in: 1RM Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press from the back) WOD 1: EMOM 10 1 Bear Complex at 70% of 1RM WOD 2: Death by… -Hang Squat cleans 135/95 -Push-ups Minute 1: 1 rep of each Minute 2: 2 reps of each...
by Stefani | Oct 6, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 Front Squats/8 Back Squats at 94% of your 65% 1 RM Front Squat WOD: “McGhee” {partnered} AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms...
by Stefani | Mar 25, 2015 | WODs
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 8×3 (1minute rest between sets)...
by Stefani | Mar 15, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 3 Deadlift 225/155 5 Bar-facing Burpees WOD: 4 RFT 10 Push-ups 10 T2B 400m run HAPPY WODDING!!
by Stefani | Mar 8, 2015 | WODs
Skill/Strength/Buy-in: Build to heavy Deadlift triple (no switch grip) WOD: 3 RFT 20 KBS 30 WBS 40 Hand-release Push-ups HAPPY WODDING!!
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