Strength
1: Push Jerk (3×5)
 
Metcon
1: Metcon (AMRAP – Rounds and Reps)
2 Ring Muscle Ups
5 Bear Complex (115/75)

Level 1- 4 Ring Rows + 4 Box Dips
Level 2- 3 Strict Pull Ups + 3 Ring Dips
Level 3- Jumping Ring Muscle Up
RX- Ring Muscle Up

 

March 14, 2017

WOD for Tuesday 3/14/2017

Strength 1: Push Jerk (3×5)   Metcon 1: Metcon (AMRAP – Rounds and Reps) 2 Ring Muscle Ups 5 Bear Complex (115/75) Level 1- 4 Ring […]
March 13, 2017

3/13/2017

CrossFIt Windansea – CrossFit Mobility 1. Calf Mash 2. Hamstring Mash 3. Tricep Mash Strength 1: Deadlift (4×1) All at same weight. (across) 85-90% of 1rm […]
March 10, 2017

WOD for 3/10/2017

CrossFit Games Open 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs — then — 3 rounds of: […]
March 9, 2017

WOD for 392017

Conditioning:  AMRAP 20 mins: -Run, 200 m -20 Burpees -20 Pull-ups Recovery/Stretching:  ROMWOD