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Sep 17th, 2014

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WOD 09/18/2014

Main – WOD View Public Whiteboard Deadlift (2,2,2,2,2,2) Metcon (AMRAP – Reps) Tabata Intervals of (8 rounds – :20 work/:10 rest): 1) Kettle Bell Swings 55/35 35/25 25/Less 2) Air Squats 3) Ab-Mat Situps *Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each. Score […]

Sep 17th, 2014

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Category: Todays WOD
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Strength – 9/18/14

Main – Strength For the Deadlifts on this cycle do either 5 sets of higher reps or 10 sets at lower reps with limited rest. If you are using this to supplement your CrossFit WODs just do the 2 main movements. If this is your whole program then do all of the accessory work as […]

Sep 17th, 2014

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Category: Todays WOD
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Strongman/woman 9/18/14

Main – Strongman/Woman View Public Whiteboard Metcon (Time) 5 Rounds of 10 Double KB Clean and Jerks 10 Double KB Wind Mills 10 Med Ball Slams Rest 1 Minute Between Rounds Go as heavy as possible