WOD
Monday 180129
27-21-15-9 reps for time:
Front Squat, (95#(65#)
Calories on rower
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What's the word hummingbird?
Last week we posted about the CrossFit...
Sunday 180128
Every 5:00 x 5 Rounds:
Row 500 Meters
20 Russian kettlebell swings, 35#(26#)
20 Tempo air squats
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Friday 180126
Every 3:00 x 5 Rounds
9 Chest to Bar Pull-ups
15 Dumbbell Deadlifts 40#(25#)
21 Wall Balls 20#(14#) 10'(9')
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The new year...
Thursday 180125
As many rounds as possible in 22 minutes of:
Run 800 meters
40 Burpees
30 Toes to Bar
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Monday 180122
5 Rounds for time of:
Row 500(450) Meters
20 Burpees over the rower
20 Ab Mat Sit ups
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Who's got...
Sunday 180121
For time:
800m Run w/ medball
Then, 5 rounds:
100' Prowler push
10 Calroies on assault bike
800m Run w/ medball
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Saturday 180120
As a team of 2, complete the following for time:
100 Dumbbell push press, 40#(25#), while partner holds a handstand against wall
75 Dumbbell squat...
Wednesday 180117
As many rounds and reps as possible in 9 minutes:
27-21-15-9
Overhead squats, 95#(65#)
Box jumps, 24"(20")
Pull-ups
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Monday 180115
Sumo deadlift
5-3-2-5-3-2
*After each set do 3 Kneeling jump ups
*Rest 3 minutes between sets
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Man oh man do...
Sunday 180114
6 Rounds:
500 Meter row
Rest 1 minute
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