- WOD for 09Jan2016 - ::Strength:: - 5x3 Front Squat @ 80% ::Conditioning:: 12 Min AMRAP CrossFit Open WOD 15.4 with a Partner - 3 HSPU - 3 Cleans - 6 HSPU - 3 Cleans - 9 HSPU - 3 Cleans - 12 HSPU - 6 Cleans - Etc....
WOD for 27Mar2015: CrossFit Open Workout 15.5
WOD for 25Mar2015: ::Strength:: - Every 2 mins for 12 mins (6 sets) Front Squat x3 @80% ::Conditioning:: 40 seconds on / 20 seconds off - Hang Squat Clean - Bar Over Burpees - OH Plate Lunge (45/25) - Battle Ropes X4
WOD for 24Mar2015: ::Skill:: - 5x5 Unbroken Kipping/Butterfly Pull-Ups ::Conditioning:: 3 Rounds For time: - 8 Deadlifts (185#/135#) - 16 Pull-Ups - 32 Push-Ups - 64 Unbroken DU's/ 128 Unbroken Singles *3 Burpee Penalty if you mess up* 3 Penalty Max
WOD for 23Mar2015: ::Strength:: Back Squats: Every 2 mins for 10 mins Set 1 - 3 Reps @75% Set 2 - 3 Reps @80% Set 3 - 2 Reps @85% Set 4 - 1 Rep @90% Set 5 - 1 Rep @95-100% ::Conditioning:: 5RFT: - 5 KBS (70#/53#) Heavier than normal - 10 Alternating Pistols - 200m Run
Proud of everyone who did 15.4 tonight. I absolutely LOVE [...]
WOD for 19Mar2015: ::Skill:: - 10 mins to work on Handstands ::Conditioning:: 15 Min AMRAP: - 20 Box Jumps - 10 HSPU - 5 Squat Cleans (135#/95#)
WOD for 18Mar2015: ::Strength:: -5x2 Front Squat at 80%-90% of 1RM ::Conditioning:: For Time: 2 Rounds: Buy In = 100 Double Unders - 100m Sprint - 50 Alternating Lunges - 50 V-Ups - 50 Plyo Plate Push-ups
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