Conditioning:

Each for time:

Run: 3x 400 m

Rest 1 min between efforts.

*rest 2 minutes then,

Each for time:

Run: 3x 200 m

Rest 30 secs between efforts.

 

Conditioning:

Complete as many rounds as possible in 6 mins of:

20 Wall Balls

15 Box Jumps, 24/20 in

December 9, 2016

WOD for Friday 12/9/2016

Conditioning: Each for time: Run: 3x 400 m Rest 1 min between efforts. *rest 2 minutes then, Each for time: Run: 3x 200 m Rest 30 […]
December 8, 2016

WOD for Thursday 12/8/2016

Barbell: Every 1 min for 9 mins do: Power Clean+Hang Power Clean   Conditioning: 5 rounds for time of: 5 Deadlifts, 225/155 lbs 10 Lateral Burpee […]
December 7, 2016

WOD for Wednesday 12/7/2016

Conditioning: Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats   Core Work: 3 Supersets: 50 Abmats 1 […]
December 6, 2016

WOD for Tuesday 12/6/2016

Strength: Strict Press 5-5-5-5-5   Conditioning: CrossFit Games Open 16.3 Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 75/55 lbs 3 […]