Clik here to view.
24 Jan 15 Partner WOD
PartnerWOD50TireFlips100WallBall tosses over rig (20/14)100KBS(70/53) (russian comrade)100 Abmat situps pass with ball (20/14)100BurpeeBoxJumps(20/16)50tireflips
View ArticleClik here to view.
26 Jan 15 Turbo stone fun....
Warmup:3 Rounds NFT of:12 Overhead Squats (pvc or appropriate barbell) push depth and position8 Push-Ups8 Ring Rows100m runMobilize sholdersSkill Strength5x3HSPUKipping HSPUDeficit HSPU (plates or...
View ArticleClik here to view.
27 JAN 15 I love this one, overhead destruction a classic CrossFit workout
Bring Sally Up (hand release push-ups) Song is on iPad.Mobilize for overheadThey have 45 min to do this, record the highest reps of each as score, they only get 5 attempts at each. Shoulder Press5-5-5...
View ArticleClik here to view.
28 JAN 15 OMG AMRAP
28 JanCoach ChoiceDouble Under ProgressionsAMRAP 2030 OH Plate Lunges 45/25 (make sure they keep arms locked out, each time knee hits ground equals rep)25 Sumo DL 185/13520 T2B200m runCash outCalf...
View ArticleClik here to view.
29 JAN 15 1 R Clean and Jerk and a little AMRAP
Junkyard DogBergner 1 RM Clean and JerkAMRAP 7up ladder by 3's of:Front Squat 115/85 (from the ground)Box Jump 24/20 (jump Only) Stand up at the top of the box(3 FS/3 BJ, 6 FS/6 BJ, 9 FS/9 BJ...)Cash...
View Article