Big Foot
WOD 8 . 14 . 18 A. Front Squat 5 – 5 – 5 – 5 – 5 Do a set every 3 minutes. B. ” Big Foot ” 9 – 7 – 5 Squat Clean 185 / 125 50 Double unders after each set
WOD 8 . 14 . 18 A. Front Squat 5 – 5 – 5 – 5 – 5 Do a set every 3 minutes. B. ” Big Foot ” 9 – 7 – 5 Squat Clean 185 / 125 50 Double unders after each set
For time Run 400m 3 Rope Climbs 30 DB Push Press 50 / 35 Run 400m 2 Rope Climb 20 DB Push Press Run 400m 1 Rope Climb 10 DB Push Press
WOD 8 . 10 . 18 ” Touch Back ” For time 100 Double unders 20 Thrusters 95 / 65 30 Toes to bar 40 Burpees 30 Toes to bar 20 Thrusters 95 / 65 100 Double unders
WOD 8 . 9 . 18 The hydrostatic dunk tank will be here today! $39 for re-test and $49 for first timers. I HIGHLY recommend this to know your Body Fat. Knowing where you are at in terms of Body Fat is HUGE for gains, since we lose fat and gain lean muscle and muscle
WOD 8 . 8 . 18 ” Cowboy Ninja Viking ” 5 Rounds Run 250m 12 Strict Hand Stand Push ups ( scale with strict push ups ) 20 / 16 Calorie row
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WOD 8 . 6 . 18 CrossFit Total 1 RM Back squat 1 RM strict press 1 RM deadlift Athletes will have 15min to establish a 1RM at each station. Add totals together to find you score.
WOD 8 . 3 . 18 I met this young man when he was 16 or 17 years old. He said he heard a wrestler on TV did CrossFit so he wanted to try it. Did a week free, came every day that week. Took a couple days to convince his dad to pay for
A. ” Power Drill ” 10 – 1 Thruster Start at light load and increase 5 – 10 pounds every set. Start a new set every 2 min. Example : start 135 x 10 , 145 x 9 , 155 x 8 , etc B. 12 min abs 1 min hollow rock 1 min situp 1