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Oct 29th, 2014

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Category: Todays WOD
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WOD 10/30/2014

Main – WOD View Public Whiteboard Weighted Step-ups (EMOM 10 2 Reps (Each Leg)) Metcon (Time) Run 300 meters 50 pull-ups Run 300 meters 50 push-ups Run 300 meters 50 sit-ups Run 300 meters

Oct 29th, 2014

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Category: Todays WOD
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Strength – 10/30/14

Main – Strength Maxes are based off of 90% of your true max. If you Squat 200 lbs as a true 1RM your training max will be 180lbs. All percentages are based off of your training max. View Public Whiteboard Shoulder Press (5 Reps @ 70/80% AMAP @ 90%) Shoulder Press (AMAP @ 70%) Deadlift […]

Oct 28th, 2014

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WOD 10/29/2014

Main – WOD View Public Whiteboard Handstand Push-ups (EMOM 10 4 Reps ) LVL3: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups LVL2 : Metcon (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 14# / 10# 180 Single-Unders […]