Thursday, June 30, 2016

WOD 7-1-16

Partner WOD-
3 rds-
P1- 200 m farmers walk
P2- max WB
*keep wallball total

Perfecting your squat... where it all begins




WOD 6-30-16

Bench 5-5-5-5-5
-------------------------
A- 3 x 10 barbell row
B- 3 x 20 push-up
C- 3 x 30 banded tricep pull

Tuesday, June 28, 2016

WOD 6-29-16

5 rds-
400 m run
10 DL (275/185)

Don't forget 'GRIND" every Monday and Wednesday
at 9 am.  CrossFit... no barbell!

Monday, June 27, 2016

WOD 6-28-16

3 x 1:00 "plank walk"
-----------------------------
50 box jumps
50 burpees
50 KBS (53/35)

It's fun to look back.  That wall is long gone and that rig
has a new home and has tripled it's size!  And it's all
because of you!  

Sunday, June 26, 2016

WOD 6-27-16

EMOM x 10- 1 CL + 2 Jerks
---------------------------------------
10 min AMRAP-
3 PCL (135/95)
3 FSq
30 air squat


Wednesday, June 22, 2016

WOD 6-23-16

5 x 500 m row
*15 KBS immediately after each row
*2-3 min rest