WOD Wednesday, 15 November 2017 00:41


20min amrap 
36 double unders 
18 wall balls 20/14
9 burpee pull-ups 
Skill work - Barbell technique

WOD Tuesday, 14 November 2017 03:39

L sits are a blast! Seriously, one of the most underrated movements we do. People extoll the benfits of the plank, which is great, but for the time spent an L sit is just going to give more bang for the buck.

Tuesday 11/14/17
With a 53/35lb KB complete one KB swing set it down, take one breath, pick up the kb and do 2 swings, set it down, take 2 breaths, then 3 swings set it down 3 breaths and so on all the way to 15 and back down to 1. This is designed to control your breathing and heart rate while under fatigue

WOD Monday, 13 November 2017 03:30

Monday 11/13/17
11 cal row
9 Thrusters 95/65
7 burpees over bar (lateral)

Midline/core conditioning
Accumulate 2-3 mins of L-sit

WOD Saturday, 11 November 2017 05:06

5 power clean 135/95
10 front squat 135/95
5 jerk 135/95
20 pullups
90 sec rest
5 rounds

WOD Friday, 10 November 2017 02:50

Well, that kind of kettlebell swing looks rough...
Remember! Tomorrow is the last day to get your name down for the nutrition challenge! 
5 sets (Not For Time) 
4 deadlifts 225/155 
8 KB or DB snatch (8 each arm) 
12 med ball cleans 20/14

CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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