Month: November 2017

Power Clean 3-3-3-3-3 WOD: Complete as many rounds as possible in 15 mins of: 1 Rope Climb 15 Back Extension (GHD)s 12 […]

Lifting: Back Squat 5-5-5-5-5 Use same weight across all sets   WOD: Complete as many rounds as possible in 9 mins of: […]

Bench Press 4×8 at 65% 1RM Bench Press 3— at 80% 1RM Asst: Incline DB Bench Press 4×8 Strict pull up 3×10 […]

“Wittman” 7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in *Instructors […]

Lifting: 5×5 Bench Press ** Use heaviest weight possible across all 5 sets WOD: CrossFit Open 15.3 Complete as many rounds as […]

Deadlift 3×8 at 65% 1RM Back Squat + Good Morning 3×8, 3×12 KB single leg romanian dl each leg 3×12 single leg […]

TEAM CHALLENGE: Teams of 3 REP Scheme for each round is 10-9-8-7-6-5-4-3-2-1 *1) Players alternate rep scheme *2) Players must rotate stations […]

FOR TIME: 300m row 20 KBS (70/53) .5 mile bike 10 push ups 300m row 20 lunges .5 mile bike 10. pull […]

11 AM Class Only! Friends Giving Feast Teams of 2: First stop Angie?s House 20 pull-ups 20 push ups 20 sit ups […]

Strength: 5 sets of 3 Pause Thrusters ** Use same weight accross ** 2 second pause at bottom of squat ? WOD: […]