by Steve La | Dec 27, 2019 | WOD
WOD Primer 2 Rounds 6 Dball Slams 5 BB Aipa Rows 5 Rower Pike Ups* https://bit.ly/2Q35mf8 *Scaled: Bend Knees Strength Hang Power Clean: Find 1RM Conditioning In teams of 2, 6 Rounds for Time: 50 Double Unders 4x50ft Farmers Carry (230/140) 30 Toes to Bar *scale...
by Steve La | Dec 26, 2019 | WOD
SCHEDULE 530AM/800AM/600PM WOD Primer 2 Rounds 10 PVC Banded Lat Pulldown https://bit.ly/2MyS2gy 6-8 DB Curl to Press* 10 Alternating Scorpion Twists *Controlled tempo Strength 3 Sets: 12 DB Bench Press AHAP 6-8 Chinups then 3 Sets: 15 Banded Tricep Ext 8 Barbell Trap...
by Steve La | Dec 25, 2019 | WOD
SCHEDULE 530AM/800AM/600PM FastFit @ 600PM WOD Primer 2 Rounds 8 FS DB Presses* 6ea/side Box Blast Offs 12 DB Reverse Flies *In a deep active squat, focusing on midline and vert press Strength Back Squat: 80/4x3sets Conditioning 3 Rounds for Time: 10 Strict Pullups 15...
by Steve La | Dec 23, 2019 | WOD
ONLY 530AM/8AM/9AM CLASSES WOD “12 Days of CrossFit” 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes-to-Bar 6 Box Jumps (24/20) 7 Hand Release Pushups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-Ups 11 Goblet Squats...
by Steve La | Dec 19, 2019 | WOD
WOD Primer 2 Rounds 10 Alt 9090 BU KB Reverse Lunges 10 Alternating KB Gorilla Rows 6 Scap Pushups Strength 4 Sets: 6-10 Ring Dips 6-10 Strict Pullups 8 Jumping Lunges (weighted as able) Conditioning For Time: 15 HR Pushups 30 Wallballs (20/14) 15 HR Pushups 40 Alt DB...
