WOD
Sunday 170611
For time:
120 Double unders
40 Calorie row
40 Hip extension
40 GHD sit-up
40 Calorie row
120 Double unders
Post times to comments and...
Saturday 170610
"TK"
As many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jump, 30"(24")
12 KB swing, 32kg(24kg)
Post to BTWB
COFFEE CRUSTED PORK TENDERLOIN – see...
Thursday 170608
3 Rounds for time:
21 Burpees
14 Hang power snatch, 115#(75#)
7 Bar Muscle-up
Post times to comments and BTWB
CrossFit is a cult. You've heard...
Monday 170605
Take 15 minutes to establish heavy bench press
Then, 5 rounds for reps:
500m Row
Max rep bench press @ 70% of today's heaviest
Post...
Sunday 170603
Helen meets Annie
"Helen"
3 Rounds for time of:
Run 400 Meters
21 Kettlebell swings 53#(35#)
12 pull ups
Rest 2 minutes...
Thursday 170601
Back Squat
3-3-3-3-3 (Across)
Then: 3 Rounds for quality
10 Back rack lunges 135#(95#)
10 Box jumps 30"(24")
Post loads to comments and BTWB
Ladies and...
Wednesday 170531
On the 3:00 minute for 7 rounds
Row for calories 20(15)
10 Shoulder to overhead 95#(65#)
8 Burpees over the bar
*Score is slowest round
Post results to comments...
Monday 170529
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If...
Sunday 170528
Every 3 minutes for 6 rounds:
Row 15(12) calories
25 Double unders
10 Ab mat sit ups
Record scores to comments and BTWB
Saturday 170527
In teams of 2 complete the following for time:
400 Meter run
100 Deadlifts 185#(125#)
400 Meter run
100 Hang Power Cleans 135#(95#)
400 Meter run
100 Shoulder to Overhead...