February 19, 2018

Monday 2/19/18 WOD

CrossFit 1401 – CrossFit Box Squats (6×3) 6×3 at medium loadFor speed and quality of movement Metcon (AMRAP – Rounds and Reps) 10min AMRAP 5 Deadlifts […]
November 22, 2017

Wednesday 11.22.17

7 min EMOM 5 Toes to Bar + Max L-sit   3 Rounds 5 Deadlifts + 3 Hang Cleans (do complex 3x/round) 6 Burpee Box Overs […]
November 21, 2017

Tuesday 11.21.17

Pause Front Squats 5×3 *3 second pause at the bottom   15*13*11*9* Pistols (total reps/alternating legs) Front Rack Walking Lunges (135/95) (total reps alternating legs) Heavy […]
November 20, 2017

Monday 11.20.17

Bench Press 10-8-6-4-4-4 *working up in weight   4 Rounds for Quality: 40 Double Unders 10 Dips 8 Seated Shoulder Presses 6 Push Ups