Monday WOD {10/20/14]
Main – CrossFit WOD View Public Whiteboard (No Measure) Run 400m 30 air squats 1 minute wall sit Back Squat (1 REP MAX)…
Competition {10/20/14}
A.Every 2min for 12min:3 Muscle Snatch*Build into a heavy set of 3 B.Front SquatBuild into a 5RM, then:4×5 @ 90% of 5RMRest 2min…
LeanX{10/18/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 400m Run Dynamic ROM Set-up/discuss Metcon Metcon Metcon (AMRAP – Reps) Against a 4-minute…
Saturday WOD{10/18/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach-led Down and Back Drills Weightlifting Power Snatch+Hang Power Snatch (5 sets AHAP)…
Competition {10/18/14}
A. Every 2min Push Jerk3 @ .653 @ .752 @ .801 @ .851 @ .901 @ .951 @ 1003 @ .85 B.3 Rounds:10 Prone…