Thursday, April 27

CrossFit & Performance Today’s WOD: 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups Post reps to comments/ZP/whiteboard

Wednesday, April 26

CrossFit & Performance Strength: Every minute on the minute, for 10 minutes, complete: Even: Romanian Deadlift x3-6 Odd: Bent-over BB Row x3-6 WOD: 21-15-9 reps for time of: Row (Calories) Deadlift, 95/65 Bar-over-burpees

Tuesday, April 25

CrossFit Skill/Strength: For 16:00, complete for QUALITY: 1:00 Wall-Walks 1:00 Rest 1:00 Plank 1:00 Rest WOD: 3 rounds for time of: 400m Run 12 Dips 24 Sit-ups Performance Skill/Strength: For 16:00, complete for QUALITY: 1:00 Handstand Push-ups 1:00 Rest 1:00 Weighted Plank 1:00 Rest WOD: 3 rounds for time of: … Continue reading

Monday, April 24

CrossFit & Performance Today’s WOD: “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.  

Sunday Musings…

Great work last week, folks! Here is our Week 3 preview: Monday- Competition Day WOD: ‘The Chief’ Tuesday- Training Day focus: HSPU, dips, core Wednesday- Training Day focus: RDL/Rowing/Pull Thursday- Competition Day WOD: 13.3 Friday- Training Day focus: Split Jerk Saturday- Partner/Team WOD, focus: FUN!!! Don’t forget to log your … Continue reading