Monday WOD{8/18/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 5min AMRAP of: 25 DUs 20 Squats 15 Sit-ups 10 Push-ups Weightlifting Back…
Competition {8/18/14}
This is the start of a new strength cycle. Overall lifting volume will be high and metcon volume will be relatively low. The…
Saturday WOD{8/16/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) Coach led down and back drills Skill 3 X 1 min Plank Holds…
Friday WOD{8/15/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 400m run 15 burpees Weightlifting Front Squat (4×8) Metcon Metcon (Time) 4 rounds…
Thursday WOD{8/14/14}
Main – CrossFit WOD View Public Whiteboard Warm-up (No Measure) 50 jumping Jacks 50 Sit-ups Weightlifting Split Jerk Practice Metcon Metcon (Weight) EMOM…