Skill Conditioning:

Every 1 min for 6 mins.

50 Double Unders

Skill Strength:

Handstand Hold 5x 30 secs

Conditioning:

21-18-15-12-9 reps, for time of:

Row Calories

Hang Power Snatch, 75/55 lbs

Push-up

July 8, 2016

WOD for Friday 7/8/2016

Skill Conditioning: Every 1 min for 6 mins. 50 Double Unders Skill Strength: Handstand Hold 5x 30 secs Conditioning: 21-18-15-12-9 reps, for time of: Row Calories […]
July 7, 2016

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 […]
July 6, 2016

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 […]
July 5, 2016

WOD for Tuesday 7/5/2016

CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep