Thursday WOD {12/4/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog 20 Push-ups 20 Core Swings Gymnastics 5×5 *strict *do weighted…
Wednesday WOD {12/4/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Wrist Mobility – 2min Front Rack Mobility – 2min Clean…
Tuesday WOD {12/3/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3min Jump Rope -then- Coach Lead Dynamic ROM Drills Weightlifting Shoulder Press…
Monday WOD {12/2/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m -then- 30/20/30 Weightlifting Back Squat (4×5 @ 90% of 5RM)…
Saturday WOD {11/30/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Coach Lead Down/Back Drills Dynamic ROM Drills Snatch Position Drills Weightlifting Snatch…