Thursday May 01, 2014
Happy May Day! Strength: OHS and Snatch Grip Deadlift work WOD 5 Rounds for Time 10 alternating hands KB Snatch (53/35) 10 Ring Dips
Wednesday April 30, 2014
Strength: 5 rounds every 90 seconds – 5 Back Squats @ 75+% WOD 3 Rounds 10 Burpee MU (mod burpee bar MUs or C2B Pull Ups) 20 Front Squats (95/65)
Tuesday April 29, 2014
Strength: EMOM Alternating Minutes for 10 Minutes – 3 Push Jerk and 3 Stone to Shoulder WOD 1000m Row Then 3 Rounds For time: 15 Burpee 12 Thruster (115/80) 9 OHS (115/80)
Monday April 28, 2014
Happy Monday! Regionals WODs should be announced this week. They’ll be posted on games.crossfit.com. We’ll let y’all know when they’re up! Regional t-shirt info coming later in the week! Strength: Clean and Jerk work WOD 4 Rounds 10 Toes 2 Bar 15 Box Jump (24”/20”) Then 30 Ball Slams (30/20)