Tuesday WOD {7/9/13}
WarmHeavy Day Prep SkillZercher Squats + Good Mornings WODZercher Squats5-5-5-5-5(1, .9×4) Good Mornings10-10-10 Cash-Out5x200ft sled pull (135, 95)
Monday WOD {7/8/13}
WarmWall Balls 3x ME UB Wall-Balls (20, 14) SkillEfficient Rowing WOD750m Row50 Burpee Pull-ups750m Row Cash-OutFoam Roll Lats – 2min/sideCouch Stretch – 2min/sideTable…
Sunday WOD {7/7/13}
Rest A big thanks to everyone who came out on Saturday for CrossFit for Hope. We raised over $600 during the course…
Saturday WOD {7/6/13}
WarmAthlete’s Choice SkillMovement Standards & Practice WOD“CrossFit for Hope”3 Rounds, 1 Min each of:Burpees Power Snatch (75, 55)Box Jump (24, 20)Thruster (75, 55)C2B…
Friday WOD {7/5/13}
WarmPlyo/Agility Drills SkillOHSDeadlifts WOD21-15-9:Deadlifts (225, 145)OHS (135, 95)*use one barbell and transition plates Cash-Out1000m Row for Time