Monday WOD{12/01/14}
Louisville, Main – CrossFit WOD COMPETITION DAY View Public Whiteboard Warm-up (No Measure) 1 minute plank 21-15-9 Jumping jacks, walking lunges 1 minute…
Competition {12/1/14}
**Deload Week** A.For CompletionHandstand Complex:3×25 sec Hold against wall3×6 Strict (slow)3×9 Kipping3×6 Deficit Kipping (6″) B.Front Squat5 @ .505 @ .605 @ .70…
Sunday WOD{11/30/14}
Louisville, Main – CrossFit WOD PRACTICE DAY View Public Whiteboard Warm-up (No Measure) Run to storage bin and back X3, Dynamic ROM Skill…
Competition {11/29/14}
A.Every 2:30sec for 15min:2 Power Snatch*Build into a heavy double. These are not tap-n-go. Drop and reset.B.Snatch Grip Deadlift4×5*Jump 10lbs each set to…
LeanX{11/29/14}
Louisville, Main – LeanX View Public Whiteboard Warm-up (No Measure) 4 rounds: 15 sec Jumping Jacks 15 sec air squats 15 sec mountain…