WOD

WOD

Today

  • Tuesday, January 6th, 2015

Medicine Ball Cleans!!!

1. Max Burpee Plate Jumps (45#) in 3 minutes

2. Press 5-5-5 @41X4

3. For time:
50-40-30-20-10 reps for time of:
Med Ball Clean (20/14#)
Wall Ball shots (20/14#)
*20 minute cap
1. Mobility/Core firing

2. Press technique work

3. Press 5-5-5 @ 41X4

4. Medicine Ball Clean technique work

5. 10 minute AMRAP of:
10 Medicine Ball Cleans
30 second Front Leaning Rest
1. Mobility/Core firing

2. Press technique work

3. Press 5-5-5 @ 41X4

4. Medicine Ball Clean technique work

5. 10 minute AMRAP of:
10 Medicine Ball Cleans
30 second Front Leaning Rest
1. Strict Chin-up 5-5-5 @41X1

2. Press 5-5-5 @41X4

3.For time:
5 Bar Muscle-ups
25 Wall Ball shots (20/14#)
4 Bar Muscle-ups
20 Wall Ball shots
3 Bar Muscle-ups
15 Wall Ball shots
2 Bar Muscle-ups
10 Wall Ball shots
1 Bar Muscle-up
5 Wall Ball shots
  • Monday, January 5th, 2015

Here We Go!

  • Friday, January 2nd, 2015

“Freddy light”

  • Thursday, January 1st, 2015

“Kelly”

  • Wednesday, December 31st, 2014

“Barbara”

  • Tuesday, December 30th, 2014

“CrossFit Total”

  • Monday, December 29th, 2014

Welcome Back!

  • Saturday, December 20th, 2014

Saturday!

  • Friday, December 19th, 2014

“Lucky #7”

  • Thursday, December 18th, 2014

“Run Luke Run!”