19 Nov /0 Comments/WOD 11/20/16 CH, EW, WB – CROSS TRAINING Metcon (Time) 6 RFT 10 Broad Jumps 20 Air Squats 30 Single Arm KB Deadlifts 53/35# (total) Rest 1... Read More
18 Nov /0 Comments/WOD 11/19/16 CH, EW, WB – CROSS TRAINING Strength Pump day! Metcon (Weight) Every 90 sec for 3 sets: 8e Single Arm KB Bench Press 8e Bent... Read More
17 Nov /0 Comments/WOD 11/18/16 CH, EW, WB – CROSS TRAINING WOD Strength Push Press (5×3, climbing) Metcon (5 Rounds for time) Rowing Intervals 5x500m at minus 5 sec of... Read More
16 Nov /0 Comments/WOD 11/17/16 CH, EW, WB – CROSS TRAINING Strength Sumo Deadlift (5×5, climbing) WOD Metcon (AMRAP – Reps) 2 sets AMRAP 4 8 TTB 12... Read More
15 Nov /0 Comments/WOD 11/16/16 CH, EW, WB – CROSS TRAINING Strength Power Clean + Power Jerk (5×3, climbing) WOD Metcon (Time) 21-18-15-12-9 Burpees Pullups QOD – Reality... Read More
14 Nov /0 Comments/WOD 11/15/16 CH, EW, WB – CROSS TRAINING Strength Front Squat (5×3 w/ a 3 sec pause, climbing) Bent Over Row (3×8) WOD Metcon (Time)... Read More
13 Nov /0 Comments/WOD 11/14/16 CH, EW, WB – CROSS TRAINING Strength Power Clean + Power Jerk (5×3, climbing) WOD Metcon (AMRAP – Rounds) EMOM until failure (15 min... Read More
12 Nov /0 Comments/WOD 11/13/16 CH, EW, WB – CROSS TRAINING WOD Metcon (3 Rounds for reps) 3 sets AMRAP 8 15 cal Row 15 Wall Balls 20/14# 15 Ring... Read More