Benchmark Conditioning:

“Karen”
For time:
150 Wall Balls, 20/14 lbs
“I thought that anything left you flat on your back looking up to the sky asking, what the f*** happened to me, deserves a female name.” – CrossFit founder, Greg Glassman.
Accessory:
Hollow Body Rocks- Half Tabata (4 rounds ;20 on ;10 rest)
DB Tricep Ext. 3×10
25 Ring Dips or 30 Box Dips
January 25, 2017

WOD for Wednesday 1/25/2017

Benchmark Conditioning: “Karen” For time: 150 Wall Balls, 20/14 lbs “I thought that anything left you flat on your back looking up to the sky asking, […]
January 24, 2017

WOD for Tuesday 1/24/2017

Barbell Strength: Every 1 min for 1o mins. 1 Snatch Build up to heavy single for the day   Barbell Cycling:  Every 1 min for 5 […]
January 23, 2017

WOD for Monday 1/23/2017

Strength: Front Squat 3×3 Use the same weight for each set. Rest 1:30 between sets.   Conditioning: Complete as many rounds as possible in 12 mins […]
January 21, 2017

WOD for Saturday 1/21/2017

Warm Up: Tic Tac Toe   Conditioning: Complete as many rounds as possible in 30 mins of: 100 Air Squats 100 AbMat Sit-ups 50 Weighted Box […]