BLOG & WODS
SAT13AUG2016
WOD Conditioning In teams of two, 4 Rounds for time: 20 Front Squats From the Floor (135/95) 16 Shoulder to Overhead 30 Cal Row/Bike...
FRI12AUG2016
WOD Strength 5 Supersets: 12 Seated DB Press, AHAP 1 Legless Rope Climbs or 5 Strict Pullups Conditioning 5 Rounds for Time (20 min cap): 10...
THU11AUG2016
None of it would have happened without his support. Happy Birthday, Dad! WOD Skill "CrossFit Wylie Olympic Trials" - 500M Row For Time - Max Medball...
WED10AUG2016
WOD Strength Push Press: Find 3RM Conditioning Choose between: Rx: 200M Sprint x 6 1 minute walking rest between intervals Try to keep every...
TUE09AUG2016
WOD Strength Deadlift: Work up to 70% then: 70/6, 75/5, 80/4, 85/2, 90/1 x 3 sets Conditioning 5 Rounds for Time (20 min cap): 16 Burpees 32 Abmat...
MON08AUG2016
WOD Strength Front Squat: Work to heavy but PERFECT single Looking for virtuosity, flat feet, knees in a good position, great depth, flat back....
SAT06AUG2016
WOD In teams of two, one partner working at a time, 3 rounds for time: 800m Run (run together) 20 Pullups | R+ C2B 20 Hollow Pushup | R+ HSPU 20...
FRI05AUG2016
WOD Strength 3 sets: 10 e/s DB strict single arm press (R=1, L=2) 10 Crossover Revers Fly (hold ext. 1 sec each rep) 10 DB bench press 10 Strict TTB...