February 14th, 2020
WOD ”Fran” 21-15-9 reps of: Thrusters, 95/65 Pullups
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September 4th, 2019
Strength Power Clean 2 Reps On the Minute x 8 Minutes *Set 1: 70% *Set 2: 73% *Set 3: 76% *Set 4: 79% *Set 5: 82% *Sets 6-8: 85% WOD For...
August 9th, 2019
WOD AMRAP 5: Buy-In: 35/25 Calorie Row or Bike Max Rounds of "The Chief" 135/95 Adv 155/105 Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie...
August 2nd, 2019
Strength 7 Sets: Clean Pull + Hang Clean High Pull + Hang Power Clean Set 1: 50% of 1RM Power Clean Set 2: 55% of 1RM Power Clean Sets...
July 15th, 2019
Strength Stamina Squats EMOM for 12min (6sets) odd min - 3 Front Squats even min - 6 Front Squats *perform all reps @ 62% 1RM Back Squat...
July 8th, 2019
Strength 5 Sets of: Clean Pull + Hang Clean + Clean -work to a heavy complex WOD "Elizabeth" 21-15-9 reps of Squat Cleans, 135/95 Ring...
June 12th, 2019
Strength Every 2 min for 6 sets Front Squat 3 @ 80% 1 @ 83% 3 @ 80% 1 @ 86% 3 @ 80% 1 @ 89% WOD "Popeye" 27 Pullups 27 Hang Squat...
May 24th, 2019
Strength 1RM Deadlift WOD "Joker" For Time 1-2-3-4-5-6-7-8-9-10 reps of: Toes 2 Bar 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 225/155
May 20th, 2019
Strength 1RM Back Squat WOD "Jackie" Row 1000m 50 Thrusters, 45/35 30 Pullups
May 13th, 2019
Strength 1RM Clean & Jerk WOD "Helen Meets Grace" 3 Rounds of Run 400m 21 KB Swings, 24/16 12 Pullups -Rest 2 min- 30 Clean & Jerks, 135/95
April 9, 2019
"Champion" 2 Rounds for time: 25 Handstand Push-ups 20 Deadlifts, 135/95 15 Overhead Squats 10 Burpee Box Jumps, 24/20 800m Run On March...
March 23, 2019
CF Open Workout 19.5 33-27-21-15-9 reps of: Thrusters, 95/65 C2B Pullups *20min Time Cap
March 16, 2019
CF Open Workout 19.4 3 Rounds of: 10 Power Snatch, 95/65 12 Bar Facing Burpees -Rest 3 min- 3 Rounds of: 10 Bar Muscle Ups 12 Bar Facing...
March 9, 2019
CF Open Workout 19.3 For Time: 200ft DB OH Walking Lunges, 50/35 50 DB Box Step-ups, 24/20 50 Strict HSPU 200ft Handstand Walk *10min Cap
March 2, 2019
CF Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat...
February 23, 2019
WOD CrossFit Open Workout 19.3 AMRAP 15min of: 19 Wallballs, 20/14 19 Calorie Row
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