WOD

WOD Monday 4/1/19

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Lifting: 3 Position Squat Snatch NOTES: ***15 minutes to build to a moderate 3-position squat snatch ***Positions are: pockets, one inch above the knee, floor ***Complete complex without letting go of the bar Start very light and get comfortable receiving the bar in the bottom WOD: “Snake Bite” For Time: 21-15-9 Squat Snatches (95/65) C2B […]

WOD

Power Hour 4/1/19

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Deadlift 1×1 at 90% 1RM Deadlift 1×1 at 92% 1RM Deadlift 1×1 at 95% 1RM ring rows x50 DB shrugs x50 Single leg kb dl x50 (each leg)

WOD

WOD Friday 3/29/19

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“Macho Mile” 4 rounds for time of: Run, 400 m 3 Macho men Complex, 135/95 lbs *** 1 Round of Macho Man: = 3 Power Cleans 3 Front Squats 3 Push Jerks

WOD

WOD Wednesday 3/27/19

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“Dead Ahead” In 5 mins do: 50/35 Row Calories then in the remaining time, AMRAP of: 12 Deadlifts, 185/135 lbs 8 Box Jump Overs, 24/20 in Rest 5 mins In 5 mins do: 35/25 Row Calories then in the remaining time, AMRAP of: 8 Deadlifts, 225/155 lbs 8 Box Jump Overs Rest 5 mins In […]

WOD

WEEK 5 Wrap Up and Winner!!

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Congratulations on completing the CrossFit Open!! Thank you to everyone who supported and participated.  I was so excited to see all the posts each week of peoples accomplishments. It was amazing to see the different people who put up top scores each week too!! This has Truly been one of the most fun Open’s at […]

WOD

WOD Tuesday 3/26/19

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Lifting: 8 minute EMOM: Snatch Deadlift + Snatch High Pull + Power Snatch, pick load -Build to a Moderate Complex WOD: “Inner Tube” 25-20-15-10-5 reps, for time of: Power Snatch, 75/55 lbs Toes-to-bar Burpee