WOD
Wednesday 160720
21-15-9 Reps for time:
Snatch, 105#(85#)
Chest to bar pull-ups
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Consistency vs. Persistency
Today, I am going to dive into a topic that will...
Sunday 160717
For time:
100 Air squats
Run 1 mile
100 Air squats
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We probably have all gotten in on the Pho craze!! The soup...
Saturday 160716
In teams of 2, complete for time:
50 Clean & jerk, 135#(95#)
30 Bar muscle-ups
300 Double unders
30 Strict handstand push-ups
50 Snatch, 135#(95#)
*Only one person may work...
Thursday 160714
21-15-9 Reps of:
Deadlift, 225#(155#)
Front squat, 135#(95#)
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You must work for what you want By Courtney Shepherd
Imagine graduating from college, putting...
Wednesday 160713
Weighted pull-up 1-1-1-1-1-1-1-1-1-1
Weighted dip 1-1-1-1-1-1-1-1-1-1
Posts Results to BTWB.
https://www.youtube.com/watch?v=Pz-4-iHX2TY
A lot of times we throw around buzzwords like mobility and stability and throw those exercises...
Saturday 160709
For time:
Run 1 mile
Rest 3 minutes
100 Toes to bar
Rest 2 minutes
Row 1,000m
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FREE DISCUSSION AND FREE INTRO CLASS TODAY!!! Starting...
Thursday 160707
For time:
15-12-9-6-3 Reps of:
Thruster, 115#(75#)
Chest to bar pull-ups
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The Dude abides By Courtney Shepherd
During my travels to various other CrossFit...
Wednesday 160706
Take 15 minutes to establish a heavy overhead squat
Then, 5 rounds:
3 Behind the neck, wide grip push press + 5 overhead squat...
Sunday 160703
As many rounds as possible in 12 minutes of:
12 Deadlifts 95#(65#)
10 Power Snatch 95#(65#)
8 Knees to elbows
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WHAT TO BRING...
Saturday 160702
4 Rounds for time:
Run 400 meters
50 Air squats
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So much more room for so many more activities!! Verve has a...