WOD Wednesday, 22 November 2017 03:28

Just messing around with some obstacles! Think you’ve got a move mastered? Then it’s probably time to try it in a more challenging way!

 

Remember: Thanksgiving and the day after Thanksgiving will each have only one class at 8:00 AM. Tell your friends! 

Tomorrow-

Wednesday 11/22/17

Amrap 14 min

3 snatches 115/75

6 clean and jerks 115/75

9 pull-ups 

30 double unders 

Midline/core conditioning 

4 sets 

10-20 second L-sit 

25 ab mat sit-ups

 

#wcfr #olymetcon #paincave #crossfit


WOD Tuesday, 21 November 2017 04:22

Tuesday 11/21/17
3 RFT
21 cal row
15 box jump overs (no touch)
9 deadlifts 225/155

Skill work - Handstand holds and handstand walks


WOD Monday, 20 November 2017 01:15

For Thanksgiving we will be having one class at 8:00 AM, so get there early an earn the feast! The day after (blackest Friday), we will be having ONE class at 8:00 AM.

We’re gonna start this week off with a bang! 
Monday 11/20/17
It's time for another 100 rep test! 
For time 
100 Thrusters 95/65
*Starting at 0:00 5 bar facing burpees, every 2:00 complete 5 bar facing burpees until 100 Thrusters are completed. 
Midline/core conditioning 
3 sets 
10 v ups 
20 hollow rocks 
30 ab mat sit-ups


WOD Friday, 17 November 2017 04:24

Saw some serious improvement in weightlifting form today! It says a lot that you guys were doing that under fatigue as well. Exciting stuff...
Tomorrow:
Friday 11/17/17
For time 
100 air squats 
75 push-ups 
50 ab mat sit-ups 
25 chin ups 
50 ab mat sit-ups 
75 push-ups 
100 air squats 
Extra credit conditioning 
Emom 10 min 
Cal row 15/12


WOD Thursday, 16 November 2017 03:51

Thursday 11/16/17
For time
30 deadlifts 185/135
20 squat snatches 115/75
10 squat cleans 165/115

Midline/core conditioning
Tabata hollow rocks


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