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Friday 140306
Dynamic Warm-Up get the body moving WOD Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14...
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Thursday 140306
Dynamic Warm-Up get the body moving WOD movements WOD 5 Rounds for time of: 15 Back extensions 21 hang power clean, 95/65lbs 15 GHD sit up After bash: 100 DU or 2 minutes...
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Wednesday 140305
Dynamic Warm-Up get the body moving Split Jerk 1 rep max effort Tabata Row 8 rounds for max calories 100 sit-ups for time...
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Friday 140306
Dynamic Warm-Up get the body moving WOD Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern
Read MoreThursday 140306
Dynamic Warm-Up get the body moving WOD movements WOD 5 Rounds for time of: 15 Back extensions 21 hang power clean, 95/65lbs 15 GHD sit up After bash: 100 DU or 2 minutes...
Read MoreWednesday 140305
Dynamic Warm-Up get the body moving Split Jerk 1 rep max effort Tabata Row 8 rounds for max calories 100 sit-ups for time Abmat
Read MoreTuesday 140304
Ketttlebell Warm-Up 10 reps of each: Deadlift Squat SDHP Clean Swing Push press Rt/Lt Snatch Rt/Lt WOD 3 Rounds for time of: 30 squats, 95/65lbs 30 kb swings, 24/16kg 30 Hand release push-ups Mobility three way...
Read MoreMonday 140303
Dynamic Warm-Up get the body moving Review movements WOD 3 Rounds for time of: 30 Deadlifts, 135/95lbs 30 Box jumps, 24/20″ 30 Pull-ups After bash: group stretch
Read MoreSunday 140302
Dynamic Warm-Up get the body moving WOD For Time: Run 1 mile 100 Slamballs, 30/20lbs 50 Toes to bar Mobility 3 way hip with the band.
Read MoreSaturday 140301
Main – CrossFit Dynamic Warm-Up (No Measure) get the body moving Front Squat (1 rep max) 1000m Row (Time) Max Effort 1000m Row Burpees (Time) 75 Burpees
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