WOD 1/18/19

Skill: Snatch Balance 6×3, increasing weight each set   WOD: With a Partner 20 Minute AMRAP   40 wallBalls 500 m Row 40 Snatches 40 Box Jumps   Post: Stretching/mobility with Coach...

WOD 1/17/19

Skill: Power Clean Take 15 Minutes to practice technique/warm up to Working Weight for WOD   WOD: ½ Grace (no jerks) 30 Cleans for Time (95/65)   Rest 4 Minutes, then:   10-8-6-4-2 SDLHP (75/55) Run 1 Lap between Sets Post: 3 x 12 Three Way Shoulder...

WOD 1/16/19

Strength: Front Squats 5×10 @ 50%   Wod: 4 RFT 15 Burpees 20 Front Rack Walking Lunges (KBs) 15 Push ups 20 KB Swings   Post: A) 3 Rounds- Side Planks with Top Leg Abducted – Hold 30 Seconds each side   B) 8 Min EMOM Even – 8-12 Ring...

WOD 1/15/19

Skill: sandbag loads 4 x AMRAP in 1 min   WOD:   12 Min AMRAP   15 Box Jumps 5 HSPU 15 Sit-ups 5 Chest to Bar Pull-ups   Post: A) 4 x 12 Bent Over Barbell Row – heavier than last week   B) With a Partner, Max Assault Bike Calories in 6...

WOD 1/14/19

Benchmark #1- CrossFit Total- after warmup, take 25 min to determine your CrossFit total: Sum of the Best of each Lift Back Squat Shoulder Press Deadlift Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight...