Month: May 2018

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 […]

Pick your Poison: Option 1- “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Option 2- “Helen” 3 rounds […]

Deadlift 3×4 at 75% 1RM Rest as needed between sets. Asst: Complete for time. 20 yd DB Walking Lunges (#50/30) 20 Box […]

3 rounds, 1 min per station, of: Alternating Kettlebell Snatch, 53/35 lbs Box Jump, 24/20 in Push-up Rest 2 mins

2014 CrossFit Games “Triple 3” For time: Row, 3000 m 300 Double Unders Run, 3 mi **Scale as necessary- WOD must be […]

Bench Press 3×4 at 75% 1RM Rest as needed between sets. Asst: 6 Rounds 2 Rope climbs 10 Dips 20 double unders […]

Skill = Split jerk technique Take 8-10 mins to build to 75% of max working on good form (NO MISSES!!!) WOD: 5 […]