Saturday WOD{9/13/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led Down and Back Drills Weightlifting Snatch + OH Squat (AHAP) Metcon…
Competition {9/13/14}
A.10min EMOM:(Power Clean & Push Jerk) x 2*Build into a heavy double and maintain for all 10min. NO tap-n-go. Drop the bar and…
LeanX{9/12/14}
Main – LeanX View Public Whiteboard Warm-up ()
Friday WOD{9/12/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400m Run 15 Burpees Weightlifting Front Squat (4X6) Metcon Metcon (Time) 30-20-10 For…
Competition {9/12/14}
A.Power Snatch3, 3, 2, 2, 1, 1, 1*2min rest between sets. Build into a heavy single (not a max). B.Back Squat5 @ .55…