3.30.15

Dodd

Strength: Overhead Squat 5 x 3 @ 80% 10 Weighted GHD’s between sets CrossFit Games Open 13.4 AMRAP in 7 minutes: RX 3 Clean and Jerk (135/95) 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar Continue adding 3 reps to each as long as […]

3.27.15

Shannon

Open WOD 15.5

3.26.15

Paul

Strength: Back Squat 5 x 5 @ 75% Hold Support Position on Rings between sets 5 Rounds for Time: RX 7 BS (185/135lbs) 35 Double Unders ADV 7 BS (135/95lbs) 20 DU or 105 Single Unders BEG 7 BS (85/55lbs) 70 SU Get Out in the Sunshine With winter moving behind us and spring here ahead of […]

3.25.15

Lindsey

For 9 minutes, every 45 secs: 2 Touch and Go Power Cleans @ 80% 4 Rounds for Reps: RX In 3 mins: :90 Cal Row 10 HPC (135/95lbs) Hollow Hold Remaining Time Rest :90 Each calorie rowed and each second of the hollow hold count as a “rep” ADV In 3 mins: :90 Cal Row […]

3.24.15

Cindy

EMOM 10 mins: 3 Thrusters @ 75% For Time: RX 40-30-20-10 Wall Ball (20/14lbs) Toes to Bar ADV 40-30-20-10 Wall Ball (16/10lbs) Knees to Chest BEG 40-30-20-10 Wall Ball (10/6lbs) Knees to Hips Rich and Dan Discussing their motivation for training.  

3.23.15

Alex

For Time: RX 600m Run 40 Pull-ups 50 KBS (53/35) 60 Sit-ups 70 Burpees ADV 600m Run 40 Assisted Pull-ups 50 KBS (44/26) 60 Sit-ups 70 Burpees BEG 400m Run 30 Ring Rows 40 KBS (35/18) 50 Sit-ups 50 Burpees WEEKLY WOD UPDATE SHOW…  

3.20.15

Woodside

Open WOD 15.4

3.19.15

JB

3 Rounds for Time: RX Run 800m 50 Sit-ups 25 Hip Extensions BEG Run 600m 35 Sit-ups 20 Hip Extensions Sweet Potato Apple Hash Ingredients 2 tablespoons lard or fat of choice 2 medium sweet potatoes, peeled and diced 1 large yellow onion, diced 1 pound Traditional Beef Breakfast Sausage (page 164) or store-bough breakfast […]

3.18.15

Donna

Strength: Front Squat 5 x 3 @ 85% 3-5 Strict T2B after each set 2 Rounds for Time: RX 20 BJ (24/20) 20 PS (95/65lbs) ADV 20 Box Jump (20/16) 20 Power Snatch (75/55) BEG 20 Box Jump (16/12) 20 Power Snatch (55/35) RETEST 11.12.14 Don’t Just Declutter, De-own We are a culture drowning in […]

3.17.15

Emily

Emily Hodge did her first workout with rope climbs yesterday! Strength: Press 5 x 5 @ 75% 5 Rounds for Time: RX 5 Push Jerks (185/125lbs) 7 Strict Pull-ups 9 Burpees Over Bar Rest :90 btw sets ADV 5 Push Jerks (135/95lbs) 7 Strict Pull-ups (Use a band) 9 Burpees Over Bar Rest :90 btw […]