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  • 15APR
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    140416 Wednesday

    Workout of the Day A. Three sets, not for time, of: L-hold on parrallets x 30-45 seconds 200M Farmer carry (55/35 lbs) : Competitor, Bar muscle-ups x 3 (alternate to farmer carry) Russian twist x 30 B. Five sets of: Hang Snatch + Snatch (squat) Rest as needed between sets C. “Annie” Rounds of 50, 40,

  • 14APR
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    140415 Tuesday

    Work out of the Day A. For time: 800M Run B. Three sets, not for time, of: Rope ascents x 2-4 Bulgarian split squat x 6-8 each leg GHD Back extensions x 8-12 C. For time: “Jackie” 1000M Row 50 Thrusters (45#) 30 Pull-ups Mobility WOD If you are one of the many CrossFitters who

  • 13APR
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    140414 Monday

    Mobility WOD Work out of the Day A. Three sets, not for time, of: Toes-to-Bar x 10-12 reps Alternating Pistols x 10 reps (5 each leg) Ring dips x 8-12 B. Six sets of: Squat Clean x 4 C. Complete as many rounds and reps as possible in 8 minutes of: 4 Deadlifts (225/155 lbs)

  • 11APR
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    140412 Saturday

    Workout of the Day A. Partner work out for time: Work load can be split equally with one partner working at a time. 80 Wall ball shots, (20/14 lbs) 100M Tire flip 800M Run, (both partners) 100M Tire flip 4 Rope ascents 100 Push press with a 45# bar 50 Box jump overs (24/20″) 100