WOD Tuesday, 05 December 2017 03:18

You know, just doing a little flying, #crossfit style. 

Tuesday 12/5/17

 

3RFT

30 wall balls 20/14

15 burpee box jump overs 24/20

 

Skill practice - Kipping hspu and pistol squats

 

#wcfr #crossfitairtime #blackandwhiteonly


WOD Monday, 04 December 2017 02:59

Tomorrow:

Monday 12/4/17

For time 

500m row 

27 snatches 75/45

500m row 

21 snatches 95/65

500m row 

15 snatches 115/75

500m row 

9 snatches 135/95

 

Midline/core conditioning 

3 sets 

25 pvc ab mat sit-ups 

10-20 second L-sit

 

#wcfr #crossfit #rowsnatch #paincave


WOD Friday, 01 December 2017 03:04

Who knew two 5-Minutes AMRAPs could hurt so bad? Hope you’re ready for a slightly easier day tomorrow!

 

Friday 12/1/17

Flow session 

For 30 minutes just move, not for time:

20 cal row 

20 push-ups 

20 air squats 

20 ab mat sit-ups 

20 lunges 

20 push press (bar only)

20 med ball cleans 20/14

20 dips 

20 bicep curls (bar only)

#wcfr #flowsession #crossfit #sortarestday


WOD Thursday, 30 November 2017 02:38

So many squats today, hope everyone is recovering as hard as they they’ve been working!

 

Thursday 11/30/17

AMRAP 5 min 

30 double unders 

15 Thrusters 95/65

Rest 5 min 

AMRAP 5 min 

15 Overhead Squats 95/65

30 double unders 

Midline/core conditioning 

3 sets 

10-20 T2B

1 min Double KB Front rack hold 44's or 53's/25's or 35's

 

#wcfr #100squats #moreplease #neversurrender


WOD Wednesday, 29 November 2017 02:29

How bout a pain ladder for tomorrow?

 

Wednesday 11/29/17

For time 

50 back squats 135/95

40 box jumps 24/20

30 pull-ups 

20 burpees 

10 hand stand push-ups 

20 burpees 

30 pull-ups 

40 box jumps 24/20

50 back squats 135/95

 

#wcfr #crossfit #ladder #painladder


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