August 5, 2017

Saturday, 8.5.17

Saturday @CrossFIt 1401 Partner WOD Partner 1: working towards 5000 m row Partner 2: 15 KB swings 10 Pull ups 200 m run *** Your team […]
August 4, 2017

Friday 8.4.17

Friday @CrossFit 1401 EMOM for 20 minutes: Clean Complex Hang Hi pull + Hang power clean + Hang squat clean + 2 front squats
August 3, 2017

Thursday 8.3.17

Thursday @CrossFit 1401 5 x 100 m farmers carry – working up in load Super Sets: Set 1: Close grip bench press DB skull crushers 15/12/10 […]
August 1, 2017

Wednesday 8.2.17

Wednesday @CrossFit 1401 Strength: 15 min to find heavy 3 rep Deadlift WOD: 1200 m run 10 DL @20% less than 3rm 800 m run 10 […]
August 1, 2017

Tuesday 8.1.17

Tuesday @CrossFit 1401 Snatch Complex 10 min EMOM: snatch DL + lo hang hi pull + lo hang power snatch  (building up each minute)   15 […]
July 30, 2017

Monday 7.31.17

Monday @CrossFit 1401 Front Squats 6 x 2 @ same load Marcus “Alive Day” WOD: 4 rounds: 20 calorie row 10 one legged burpee box jump […]
July 29, 2017

Saturday 7.29.17

Saturday @CrossFit 1401 Core: 50 Russian twists w/ball 50 v ups w/ball 50 flutter kicks WOD: 10-9-8-7-6-5-4-3-2-1 DB C&J’s Floor press   Extra: Turkish get ups […]