Monday WOD {9/16/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 15 Air Squats 10 One Hand Russian Swings (Alt)…
Saturday WOD {9/14/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m Then Spealler Warmup Skill How to attack WOD Metcon Fight…
Friday WOD {9/13/13
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds with an empty barbell: 3 Deadlifts 3 Hang Power Cleans…
Thursday WOD {9/12/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) 6 min of: 5 HSPUS (or Kick-Ups) 10 Squats 15 Double Unders…
Wednesday {9/11/13}
Main – CrossFit WOD View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m then 2 Rounds: (light KB) 10 One Hand Russian Swings…