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Aug 20th, 2014

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WOD 08/21/2014

Main – WOD View Public Whiteboard Push Press (EMOM 10 5 Reps @ 75 Percent) Metcon (Time) Level 3 5 Rounds 5 Hand Stand Push Ups 15 Toes 2 Bar 30 Double Unders Metcon (Time) Level 2 5 Rounds 5 Shoulder Touches Each Arm 15 Knees 2 Elbow 90 Single Unders Metcon (Time) Level 1 […]

Aug 20th, 2014

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Category: Todays WOD
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Strength – 8/21/14

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 […]

Aug 19th, 2014

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WOD 08/20/2014

Main – WOD View Public Whiteboard Rope Climb (5-10 Accents Up The Rope) Metcon (Time) Level 3 21-15-9-6-3 Wall Balls 20 Box Jumps 24 Kb Swings 55/35 Metcon (Time) Level 2 21-15-9-6-3 Wall Balls 18 Box Jumps 20 Kb Swings 35/25 Metcon (Time) Level 1 21-15-9-6-3 Wall Balls 10 Box Jumps 12 Kb Swings 25/less