W.O.D.

170609 Friday 

Health 5 rounds for time with a partner: 200m run together 30 wall ball (split reps as desired) 20 Burpees (split reps as desired) Classic:  5 rounds for time with a [...]

170608 Thursday 

Warm up: CrossFit Warmup x 2Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A. Four sets of: A1. Box Step-Ups x 8 reps each [...]

170605 Monday 

 Monday June 50:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), [...]

170604 Sunday 

Health: A. Four sets of: Bench Press x 8 reps @ 2012, Rest 2 minutes B.Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds [...]

100602 Friday 

Warm up: CrossFit Warmup x 2 Pre-Mobility: Posterior Chain banded floss, Dynamic spiderman x 40 feet  Health and Fitness    A. Four sets of: A1. Box Step-Ups x 8 reps [...]

170601 Thursday 

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm Pre-mobilty: T-spine mobilization Health  A. EMOM, for 18 [...]