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Sep 15th, 2014

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Category: Todays WOD
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WOD 09/16/2014

WOD View Public Whiteboard Shoulder Press, Push Press, Push Jerk EMOM 15 1 Rep First 5 Shoulder Press Second 5 Push Press Last 5 Push Jerk Work Up In Weight Metcon (Time) 3 rounds for time of: 50 Double-Unders 30 Wall-Balls 20# 10 Toes 2 Bar Metcon (Time) 3 rounds for time of: 150 Single-Unders […]

Sep 15th, 2014

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Strongman/woman 9/16/14

Main – Strongman/Woman View Public Whiteboard Bench Press (3 Sets of 10 Reps) Close Grip Bench Press (3 Sets of 10 Reps) Incline Bench Press (3 Sets of 10 Reps) Ring Dips (3 Sets of AMAP) Metcon (Time) 3 Rounds of Plank 60 Seconds 20 Sit Ups

Sep 15th, 2014

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Category: Todays WOD
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Strength – 9/16/14

Main – Strength 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 well. Also the percentages are calculated off of 90% of your true max. So figure that out first. View Public Whiteboard Snatch […]