Latest WODs

4/23/19 Training

Testing Tuesday’s

Jackie

1000 M Row

50 Thrusters 45

30 Pull-ups

Accessory Work:

20 Minute Alternating EMOM:

1- 8 Bent Over KB Row per side

2- 8 Suitcase Deadlifts

3- 8 SA DB Bench Per Side

4- 8 Kossacks per side

 


4/12/19 Training

Deadlift 1RM

55×1 63×1 70×1 77×1 85×1 93×1 New Max X 1

Metcon:

CrossFit Explode Visit WOD

27-21-15-9 (21-15-9-6 Cals for women)

Cal Row

27-21-15-9

Double DB or KB Hang Clean and Jerk 50/35

 


4/10/18 Training

Shoulder Press 1 RM

55×1 63×1 70×1 77×1 85×1 93×1 New Max x 1

Metcon:

4 Rounds

16  Box Jumps 24/20

16 Singel Arm DB or KB shoulder to overhead 50/35

16 Stick Straight Leg sit-ups

16 Push – Ups (scale up to dips or Ring Dips)

Mobility:

:45 seconds each position.

Front Quads R+L

Glutes R+L

Upper Back

Lats R+L

 


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