CrossFit WOD, August 15, 2018

180815 (practice) Warm-up Coach Led Metcon Back Squat (5-5-5-5-X) 65% Metcon Metcon (Time) 21-15-9 back squats (95/65) t2b no racks Mobility and...

CrossFit WOD, August 16, 2018

180816 (mental toughness) Warm-up Coach Led Metcon Metcon (Weight) E2MOM 8 3 squat cleans 3 push jerks increase weight each set Metcon Metcon (3 Rounds for reps) AMRAP 5 3 hspu 6 alt pistols 9 deadlifts (165/115) rest 1 minute between rounds Mobility and...

CrossFit WOD, August 17, 2018

180817 (practice) Warm-up Coach Led Metcon Metcon (Time) 1 mile run 10 ring muscle ups 20 hang snatches (115/80) 30 lateral bar burpees 1 mile run Mobility and...

CrossFit WOD, August 14, 2018

180814 (practice) Warm-up Coach Led Metcon Push Press (2-2-2-2-X) 85% across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 30 Russian swings (53/35) 30 sit-ups 30 box jumps Mobility and...

CrossFit WOD, August 13, 2018

180813 (competition) Warm-up Coach Led Metcon Back Rack Lunge (5-5-5-5-5) 35-40% of back squat, across Metcon Metcon (Time) 5 rounds 12 ohs (95/65) 24 double unders 12 pull-ups Mobility and...

CrossFit WOD, August 10, 2018

180810 (competition) Warm-up Coach Led Metcon Back Squat (7-7-7-7-7) climbing Metcon Metcon (Time) 27-21-15-9-3 deadlift (155/110) box jumps (24/20) Mobility and...

CrossFit WOD, August 9, 2018

180809 (practice) Warm-up Coach Led Metcon Metcon (Weight) EMOM25 power snatch (135/95) Complete all rounds at the Rx weight or higher. Score the heaviest weight you do for any of your sets. Mobility and...

CrossFit WOD, August 8, 2018

180808 (competition) Warm-up Coach Led Metcon Front Squat (3-3-3-3-3) climbing Metcon Metcon (Time) 10! thrusters (95/65) hspu Mobility and...

CrossFit WOD, August 7, 2018

180807 (practice) Warm-up Coach Led Metcon Shoulder Press (10-10-10-X) 55% across Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 deadlifts (185/123) 5 t2b 5 c2b 5 lateral bar burpees Mobility and...