Tuesday WOD
TUESDAY CROSSFIT 12/19/17 A. AGILITY Ladder, games or cone drills B. 4 rounds (32 minutes) In 4 minutes: 25 Kettlebell swings 53#/35# run 400 meters max double-unders in remaining time rest 4 minutes between rounds score is total double-unders KB swings should be completed unbroken. Rx+ 70# C. Core strict hanging leg raise 3 x […]
Monday WOD
MONDAY CROSSFIT 12/18/17 A. EMOM x 10 minutes even- deadlift x 5 reps @ 70-80% odd- strict pull-ups x :30 pull-ups- stop shy of failure on first 3-4 sets. Do not have to be unbroken. scale banded pull-ups B. EMOM x 12 minutes minute 1- max power cleans, 135#/95# minute 2- max push-ups minute 3- […]
Friday WOD
FRIDAY CROSSFIT 12/15/17 A. Front Squat (70% 2×4, 75% 2×3, 80% 1×2) B. 6 rounds 10 thrusters, 95#/65# 20 double-unders Rest 60 seconds Time cap- 14 minutes
