7×3 front squat
Wod September 17, 2018 A. Front squat 7 sets of 3 reps. B. Cash out 12 min abs 3 rounds for quality not reps 1 min hollow rock 1 min sit-up 1 min plank hold 1 min rest
September 2018
Angela 15
Happy Birthday Angela Eddy ! You have grown up so strong in the past year. Such a great role model to all kids that are intimidated by crossfit. Keep up the great work in and out of the gym! Here is a WOD dedicated to you on your day! ( her bday was 9 /
Gladiator school
Wod 9.13.18 a. Split jerk 5×3 b. “ Gladiator school “ 12 min amrap 12 push jerk 135 / 95 50 dubs if you finish 5 rounds , max ring muscle ups ( scale pull ups ) compare to 6/8/15
Tabata Time
A. Sled Push 4 sets of 100 ft 50 high and 50 low B. Tabata Time 20 seconds of work 10 seconds of rest for 8 rounds 1 minute of rest between movements. Toes to bar Row calories Box jumps 24 / 20 Burpees score total reps
343 tribute
Wod 9.11.18 17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us
Dumbbell Delight
Wod 9.10.18 A. 5×3 overhead squats B. “ Dumbbell Delight “ 2 rounds 21 Db snatch 21 calorie row 2 rounds 15 Db ohs 15 calorie row 2 rounds 9 Db squat snatch 9 calorie row reccomended db weight 50/35
Pony Boy
WOD 8 . 7 . 18 A. Build to a heavy squat snatch ( 10 min ) B. ” Pony Boy ” 10 rounds 3 snatches 155 / 95 15 wall balls 18 min cap Compare to 7/5/16
” Riff Raff “
WOD 8 . 6 . 18 Riff Raff 7 Rounds Run 250m 3 Bar muscle ups ( scale with jumping or band ) Row 250m
The Kitchen
Thanks for being so easy – going about the new check-in policy. We are working the kinks out still , but I appreciate you all being patient and understanding. Greg WOD 9 . 5. 18 “The Kitchen ” 5 x 3 min AMRAP 3 Clean and Jerks 135 / 95 6 Push ups 9
Back Squat Strength
WOD September 3 , 2018 A. Back Squat on the 2 minute 5 – 5- 3 -3 -3 – 2- -2 -2 -2 Build to 2 rep max B. 10 min Cash out Run 100m with medball 20 / 14 1 , 2, 3 , 4 etc strict pull ups
Back Squat Strength Read More »
