BLOG & WODS
Wed – 07/30/2014
WOD Back squat - 5x5@75-80% 4 Rounds for Time (15 min cap): 10 Overhead Squats (115/75) 15 Burpees Over the Bar Extra Jerk - 4RM then 2x4@90% Don’t...
Tue – 07/29/2014
WOD 1A) Power Cleans 5x3@70% of 1RM Clean Rest 30 seconds 1B) L-Sit 5x30 seconds Rest 60 seconds L-Sit progression: Hollow Out, Tuck Sit on Bars or...
Mon – 07/28/2014
Team Work. Congrats to Invictus on winning their first CrossFit Games Affiliate Cup The Individuals are about to battle it out in the finals....
Sat – 07/26/2014
WOD In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Dumbbell Goblet Squats...
Fri – 07/25/2014
WOD Bench Press - 5x5 Build to Heavy 18 min AMRAP: 3 Hang Power Cleans (185/115) 6 Ring Dips 9 Box Jumps (30/24) Scale the power clean to something...
Thur – 07/24/2014
Mobility Class WOD Hang Clean - Nothing heavy, just technique. Main focus is on not pulling too high, and getting under the bar faster. For...
Wed – 07/23/2014
WOD 1) Face Down Arm Extensions 4x15 Rest 60 seconds 2) Hollow Out 4x30-60 sec Rest 60 second 2) Every 90 seconds, for 15 minutes (10 rounds):...
Tue – 07/22/2014
WOD For Time (25 min cap): 25 Pullups 25 Wallballs 400M Run 20 Toes to Bar 20 Wallballs 300M Run 15 Pullups 15 Wallballs 200M Run 10 Toes to Bar 10...