Wednesday WOD{12/31/14}
Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Skill Pull-ups Practice movement…
LeanX{12/30/14}
Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) Coach led down/back drills ROM drills Metcon Metcon (AMRAP – Reps) “Rowling” 5…
Tuesday WOD{12/30/14}
Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) 3 min of Jump Rope Skill Turkish Get-ups- once practiced,…
Competition {12/30/14}
A.Snatch Warm5xPositions-then-3 Rounds of:3xHHPS3xMHPS3xBKPS3xPS-then-3 Rounds of: 3xSB3xHHS3xMHS3xBKS3xS*Use empty barbell B.Every 2min for 14min:Snatch Pull + 2 Snatches*Drop each snatch and reset. Build into…
LeanX{12/29/14}
Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain…