WOD Friday, 17 August 2018 16:38

Coach Bradey let you crazy kids vote for tomorrow’s workout. Here’s the winner!

Friday 8/17/18

21-15-9
Power cleans 
Push press 
*Rest 5 min 
21-15-9
Power snatch 
Overhead squats 

Men - 95 
Women - 65

Midline/Core conditioning 
3 sets 
20-30 hollow hold scissor kicks 
10 single leg toe to bar or single knee to elbow (5 each side)


WOD Thursday, 16 August 2018 15:29

Thursday 8/16/18

 

3 Sets

10 Seated Good Mornings

12 DB Single Leg RDL (each)

 

12 Min AMRAP

9 C2B Pull-Ups

6 Deadlifts (225/155)

30 Double Unders


WOD Wednesday, 15 August 2018 21:10

Wednesday 8/15/18

Running 

800m moderate pace 

400m fast pace 

800m moderate pace 

Rest 3 min 

400m moderate pace 

400m fast pace 

400m moderate pace 

Rest 3 min

200m moderate pace 

400m fast pace 

200m moderate pace 

Midline/Core Conditioning 

200m suitcase carry right arm 

200m suitcase carry left arm


WOD Tuesday, 14 August 2018 00:59

Tuesday 8/14/18

3x12 Back Rack Box Step-Ups

*Between each set do 15 KB Sumo Jump Squats*

For Time: 

21-18-15-12-9-6-3

SDLHP (95/65)

Box Jump Overs 24/20 (with full lock out)


WOD Sunday, 12 August 2018 22:33

Tomorrow is Coach Darin's birthday! Tell him to do some birthday burpees if you see him at the gym. :)

Monday 8/13/18

AMRAP 20 min 

14/12 cal row 

12 single arm KB cluster (53/35)

10 burpees 

Midline/Core Conditioning 

3 sets 

20 KB rack leg lifts (20 each)

15 jack knifes (15 each)

10 hanging leg raises


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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