Thursday 08-01-13

Thursday 08-01-13

Warm Up EMOTM for 10 Min: 1 round of “Cindy” SKILL Cluster WOD For Time: 50x Dumbbell Burpee + Clean + Thruster With 50/35-lb. dumbbells After Bash Recover Travel WOD For Time: 50x Dumbbell Burpee + Clean + Thruster With 50/35-lb. dumbbells Recover...
Wednesday 07-31-13

Wednesday 07-31-13

Warm Up Group Dynamics SKILL Glut-Ham Developer WOD “Michael” Three Rounds for Time: 800m Run 50x Back Extension 50x Sit-Up After Bash Bar Muscle-up Practice Endurance Recover Travel “Michael” Three Rounds for Time: 800m Run 50x Back Extension...
Tuesday 07-30-13

Tuesday 07-30-13

Warm Up Coaches Choice  SKILL Freestanding Handstand Handstand Pushup WOD For Time: 21-15-9 Handstand Pushup Pull-Up After Bash 1000m Row Travel WOD For Time: 21-15-9 Handstand Pushup Pull-Up (or Lat Pulls) Recover...
Monday 07-29-13

Monday 07-29-13

Warm Up CrossFit Warm Up 3 x 15  SKILL Overhead Squat WOD “Nancy” Five Rounds for Time 400m Run 15 Overhead Squats   95/65 lbs After Bash Mobility Travel WOD “Nancy” Five Rounds for Time 400m Run 15 Dumbbell Overhead Squats Recover...