WOD 11/1/18

Skill: Assault Bike – 15 Rounds of 15 second sprint on bike/45 second rest WOD: 9 Min EMOM 8-12 Toes to Bar 45 Second Handstand Hold 30 Second L-Hang Post WOD: 4 x 16 GHD Weighted Back Extensions

Hi Everybody!

Hi Everybody – Amy Hudson here. I am so excited to have accepted the position as CrossFit Coordinator at Razorback CrossFit and FoxFit. As a former teacher, and home health provider, I decided a couple of years ago to start exploring my passion for health and...

WOD 10/31/18

Strength: Bench (Add 5# to your old max and base percentages off of 90% of that number) 65% x 5, 75% x 5, 80% x 5+ WOD: “Team Halloween” (wodwell.com) For Time (with a partner) Use a Med ball as your “pumpkin” 75 Lateral Pumpkin Jumps 50 Pumpkin Push Presses* 100...

WOD 10/30/18

Skill: Double-unders WOD: 20 Minute AMRAP 50 Double Unders 10 Burpee Box Jumps 10 Sit-ups 10 Push-ups   Post WOD: 3 Rounds- 10 Weighted Step-ups 10 Prone Hamstring Curls (w band) 45 sec. Wall...

WOD 10/29/18

Strength: Thruster – Take 16 Min to Work up to very heavy double on Thruster (E2MOM, perform 2 unbroken reps, increasing weight each time) WOD: 4 RFT 8 C2B Pull-ups 30 Wall Balls 8 SDLHP (95/65) Post WOD: Superset 3 Rounds – 20 Face Pulls/20 Tricep...