August 19, 2017

Saturday 8.19.17

Saturday @CrossFit 1401 Deck of Cards Clubs – Clean & Jerks Spades – Ring Pull Up/Muscle up Diamonds – Burpee Box Jump Hearts – Hollow Rock […]
August 18, 2017

Friday 8.18.17

Friday @CrossFit 1401   Good Mornings 8 x 4 reps working up (quality)   WOD 60 DUBS 20 KB swing 2 Rope climbs 10 weighted KB […]
August 17, 2017

Thursday 8.17.17

Thursday @CrossFit 1401 15 minutes skill work Turkish get up *working up in load and objects*   5 rounds 12 HSPU’s 16 Single leg KB DL […]
August 15, 2017
Join crossfit early

Wednesday 8.16.17

Wednesday @CrossFit 1401 5 x 5 back squat    8 min EMOM 5 wall balls + 5 burpees   15 Min AMRAP 5 x (2 pull […]
August 15, 2017

Tuesday 8.15.17

Tuesday @CrossFit 1401 Tabata warm up 3 times each movement 20 seconds on/ 10 seconds rest air squats sit ups pull ups push ups   Partner […]
August 13, 2017

Monday 8.14.17

Monday @CrossFit 1401 STRENGTH/SKILL 12 min EMOM: 1 snatch balance + 3 OH squat (Building as fit, taking bar from rack)   WOD 3 Rounds: 12 […]
August 12, 2017

Saturday 8.12.17

Saturday @CrossFit 1401 partner wod 6 rounds (alternating partners each round) 15 ring dips 40 Dubs 10 SDLHP’s 75/55 count reps for partner *** PARTY THIS […]