Strength:

Squat Clean 2-2-2-2-2

Use the heaviest weight you can for each set.

 

Conditioning:

Complete as many rounds as possible in 9 mins of:

9 Front Squats, 135/95 lbs

6 Shoulder-to-Overheads, 135/95 lbs

3 Bar Muscle-ups

July 7, 2016
Published by Windansea at July 7, 2016
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WOD for Wednesday 7/7/2016

Strength: Squat Clean 2-2-2-2-2 Use the heaviest weight you can for each set.   Conditioning: Complete as many rounds as possible in 9 mins of: 9 […]
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July 6, 2016
Published by Windansea at July 6, 2016
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WOD for Wednesday 7/6/2016

Whitten 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs […]
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July 5, 2016
Published by Windansea at July 5, 2016
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WOD for Tuesday 7/5/2016

CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep
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July 1, 2016
Published by Windansea at July 1, 2016
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WOD for Friday 7/1/216

REMINDER! We will be closed Saturday for the competition at OffShore CrossFit! Come out and support our athletes! Monday July 4th we will be closed as […]
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