Thursday – 11.1.2018
Strength: Front Squat 8-8-8-8 50%-60-70-75% WOD 5 Rounds 10 Box Jump 24/20 (20/plates) 5 Hang Power Snatch 75/55 (65/45)(55/35) 10 Front Rack Lunges
Thursday 11.1.18 Boot Camp Workout
OTM 10 Push Ups Starting at 5 add 1 push up each minute (advanced use band) 5 Rounds 2 Deadlifts 2 Hang Cleans 2 Front... Read More
Wednesday – 10.31.2018
There will be no 6:00 PM WOD time today! Strength: Clean and Jerk Complex 1-1-1-1-1 Hang Power Clean + Jerk + Power Clean +... Read More
Wednesday 10.31.18 Boot Camp Workout
1 Round with Battle Buddy 50 Burpee Pull Ups (1:1) then 6 Rounds 5 Ground to Overhead 4 Push Press 3 Front Squats 2 Hang... Read More
Tuesday – 10.30.2018
Conditioning: Alternating E3O3 x 18 min 500m Row Sprint (recover) 400m Run (recover) WOD For Time 10 Burpees 20 Alt DB Snatch 50/35 (35/20) 30... Read More
Monday 10.29.18 Boot Camp Workout
Ladder Up/Down 1, 2, 3, 4, 5, 4, 3, 2, 1 Ground to Overhead * 2 Burpees (after each round) then 2 Rounds 800 Run... Read More
Monday – 10.29.2018 CrossFit Workout
Strength: Bench Press 5-5-3-3-3 Work up to NMT 80% WOD 3 Rounds 30 Double Under (60 Singles) 15 Pull-Up (15 Jumping PU) 5 Squat Clean... Read More
Saturday 10.27.18 CrossFit Workout
Partner Workout Row 1000 meters alternating every 250 meters Then 2 Rounds 20 Burpees 40 Wall Balls 60 Single Arm Kettlebell Swings 80... Read More
Friday 10.26.18 Boot Camp Workout
The Punisher 5 Rounds 5 Clean and Jerks 10 Burpees 200 Run 10 Clean and Jerks 20 Burpees 400 Run 2 Minutes Rest
Friday 10.26.18 CrossFit Workout
Strength: Clean and Jerk 8-5-3-1-1-1-1 40%-60%-70%-80%-90%-100%-100+% Find a 1RM WOD 200 Run 21 Russian Swings (53/44)(44/35)(35/26) 21 KB DL 200 Run 15 Russian Swings 15... Read More