“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Saturday, 03-05-2016 Read More »
“Colt 45” Teams of 3 1000M Run 45 Deadlifts 245/175 45 Pull ups 45 Push Jerks 155/105 45 Jumping Air Squats 3000M Row 45 Jumping Air Squats 45 Push Jerks 155/105 45 Pull ups 45 Deadlifts 245/175 1000M Run (Buddy Carry)
Saturday, 03-05-2016 Read More »
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Saturday, 02-13-2016 Read More »
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Saturday, 02-13-2016 Read More »
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
Group Warm Up High Knees, Buttkickers, Lunges, etc WOD. For Time*. Teams of Two. I go U go 4 Rounds 20 Manmaker Push Ups 30 T2B 4 Rounds 20 Tire Flips 50 Hammer Strikes 4 Rounds 20m Bear Crawls 20m Burpee Broad Jumps 800m Ball Chase *45 minute time cap
Thursday, 01-14-2016 Read More »
“Tres Ninos” Teams of Two 400M Run 5 Rounds of 15 Power Snatches 75/55 30 Double Unders 400M Run 3 Rounds of 12 Pull Ups 24 Kettlebell Swings 53/35 400M Run 5 Rounds 5 Deadlifts 225/155 10 Hand Release Push ups
Saturday, 01-02-2016 Read More »
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Saturday, 12-19-2015 Read More »
Group Warm Up Partner WOD. 6 Rounds: 20 KettleBell Russian Swings 53/35 15 Burpees 10 Parallette Pass Throughs Row Partner 1 completes Kettlebell swings, burpees, and parallette pass throughs while partner 2 rows. Once complete, partner 2 completes movements while partner 1 rows. Each partner must complete the 6 rounds of movements; score for team
Tuesday, 12-15-2015 Read More »
