20
Mar
Thursday 3.21.19
WOD: 100 Row 10 Double Unders 200 Row 20 Double Unders 300 Row 30 Double Undres …etc. etc. to 1K Row & 100 Double Unders... Read More
Call Us: (913) 213-5306
CrossFit WOD
19
Mar
Wednesday 3.20.19
WOD: for time…. 50 Deadlifts 225/155 50 Kettlebell Snatch 53/35 50 Cal Row 50 Toes to Bar
WOD: “007” *wearing a 20lb weight vest. AMRAP 25 40 Burpees then AMRAP 3 Ring Muscle Ups 19 Dumbbell Snatch 50/35 79 Air Squats 40... Read More
17
Mar
Monday 3.18.19
Strength: 5×5 Push Jerk *record heaviest set. 3 Rounds of 3 Minutes of 30 Wall Balls 20/14 90 Double Unders Max Calorie Row with remaining... Read More
Rain or Shine we will be outside. Dress appropriately, and prepare for all possibilities, including poor trail conditions. Beginning on the pool deck… 10 Front... Read More
13
Mar
Thursday 3.14.19
Conditioning: For time 1.5 Mile Run WOD: 4 Rounds for time 10 Box Jumps 24/20 8 Power cleans 135/95 6 Shoulder to Overhead 4 Squat... Read More
AMRAP 14 Sled Pulls (or pushes if prowler is available) 185/125 In teams of three, pattern 1 brings sled down to partner 2, partner 2... Read More
11
Mar
Tuesday 3.12.19
Strength: Snatch 1-1-1-1-1, *build to heaviest load possible WOD: For time… (12 Min Cap) 30 Pull Ups 30 Deadlifts 135/95 30 Pull Ups 30 Deadlifts... Read More