Tuesday WOD{10/07/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 3 X: 30 second HS Hold, 5 inch worms Weightlifting Shoulder Press (65%x3,…
Competition {10/7/14}
**Deload Week** A. 10min EMOM:(Power Clean & Push Jerk) x3*Tap-n-go*Work into a moderate weight and maintain for all 10min. B.CGBP5 @ .555 @…
LeanX{10/06/14}
Main – LeanX View Public Whiteboard Warm-up (No Measure) 5 rounds of Rowling with partner Skill Accumulate: 2 min Wall Sit 2 min…
Monday WOD{10/06/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5 min AMRAP: 10 Air Squats 8 HR Push-ups 5 Walking lunges Weightlifting…
Competition {10/6/14}
**Deload Week** A.Snatch Warmup3 Rounds10sec Bottom Pos10sec OH Pos’10sec OHS-then-5 Rounds3 sec Power Pos3 sec Above Knee3 sec Below Knee3 sec Mid Shin-then-5…