February 29, 2016

1. Snatch: work up to a heavy triple 2. Hang snatch: 3X3 @ 75-85% of heavy triple 3. WOD Tabata row Rest 1:00 Tabata deadlift @ 65-75% of best Rest 1:00 Tabata sit-ups

February 26, 2016

CrossFit Open WOD 16.1 Woohoo!!! How many rounds/ reps can you complete in 20 minutes? 25-ft Walking Lunge (95/65) 8 Burpees 25-ft Walking Lunges 8 Chest to Bar Pull-ups

February 26, 2016

Row Intervals Warm up Row 5 min 3 rounds: 1/2 mile Run 20 Squats 20 Pushups 20 Squat Jacks 20 Sit ups Row 500m  

February 24, 2016

1. Back squat: work up to a heavy set of 3. 2. 1 2. WOD How fast can you complete 5 rounds? 6 push press (135/85) 6+6 pistol squats 12 pull-ups

February 23, 2016

Row Intervals Warm up Row 5 min 4 Rounds: 30 sec ON: 30 sec OFF BW Squats DB/KB Alt. Floor Press Row DB/KB Suitcase Deadlift DB/KB Overhead Press Row Get ups Plank Row or March Row Hollow Hold V-ups...