Saturday August 24, 2013
Partner WOD at 10AM! Competitor training at 11 WOD 300m Row (Each partner goes 1 after another)Then Share30 Burpees30 Push Press (95/65)30 Snatch (95/65)30 Double Unders30 KB Swings (53/35)30 Hang Power Cleans (95/65)Then end with each a 300m Row*The whole time the pair will alternate holding 1 sandbag (60/45 – 4 inserts/3 inserts). If the […]
Friday August 23, 2013
Happy Friday 🙂 Mobility. For running, squats and muscle ups 800m run 3 rnds 5 Muscle Ups 10 power Snatch (115/80) 30 Double Unders Then 800m run * 20 min cap Cool down Spend 5 minutes working Hand Stand walks and shoulder touches
Thursday August 22, 2013
Congrats to all the deadlift PRs on Wednesday! 1 more week of max lifts then we move on to Benchmark repeats. Get ready!! Strength: EMOTM for 5, 5×2 Snatch Balance, increase weight if you can WOD1-10 Burpees 10-1 Hang Squat Cleans (75/55) *13 min cap Cool down 400m Run with odd object
Wednesday August 21, 2013
Registration for the MHCF 2013 Monster Mash is now full. If you would like to be on the waitlist please email us at milehighcrossfit@gmail.com Also if you’d like to help judge or volunteer please register on the wodhub site: http://monstermash2013.wodhub.com/competition_assistants/list Strength: 15 min to find 1RM Deadlift WOD Tabata 8 rnds at each station, 1min […]