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Jul 23rd, 2014

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WOD 07/24/2014

Main – WOD View Public Whiteboard Weighted Pull Up (work up as heavy as possible) Metcon (Time) Level 3 Partner Chipper 20 Dual Deadlift 80% Of Combined Max 40 Toes 2 Bar (Partner Hangs From Bar) 60 Over Bar Wal Balls #20 400M Farmers Carry #55 Metcon (Time) Level 2 Partner Chipper 20 Dual Deadlift […]

Jul 22nd, 2014

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WOD 07/23/2014

WOD View Public Whiteboard naked bar warm up (No Measure) -5 reps shoulder press from the back and the front – 5 reps back squat – 5 reps front squat – 5 reps stiff leg deadlift – 5 reps snatch pulls from: knees, thigh, hip – 5 reps OHS Olympic Lifting Total (Total Weight) Annie […]

Jul 22nd, 2014

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Strength – 7/23/14

Main – Strength All Percentages are based off of 90% of your Max. Go light and continue your progress. If you do CrossFit WODs just do the main movements. If you are doing this as your main program do everything. View Public Whiteboard Shoulder Press 5 Reps @ 75%/85% then 3 Sets of 5 Reps […]