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WOD

4
Oct

Thursday – October 5th

Ah Kelly! see you again in 6ish months!

WOD:
15 minute AMRAP:
10 pistol
10 GHD situp
10 dumbbell snatch #50/35
20’s, 30’s…

At 20 minutes on the clock:
For time:
1k row
800m run
500m row

3
Oct

Wednesday – October 4th

Alejandro hammering down on an Assault bike Tabata!

Strength:
10×1 clean and jerk
*Ascend to 1RM

WOD:
For time on a Tabata clock:
30-20-10
Chest to bar pullup
Handstand pushup

2
Oct

Tuesday – October 3rd

Coach Josh definitively putting his chest to the bar!

WOD:
“Kelly”
5 rounds for time:
400m run
30 box hop 24/20″
30 wall ball shot #20/14 to 10/9′

1
Oct

Monday – October 2nd

These two went to war with the rower and hammered out a very solid session of intervals last Thursday! Great work guys!

Strength:
15 minutes to establish 1RM strict press

WOD:
For time:
30 clean #135/95
30 shoulder to overhead
30 bar facing burpee
30 calorie row

27
Sep

Thursday – September 28th

Looks like bikes were ready for CrossFit before CrossFit was ready for bikes.

Strength:
7×3 strict press 80-90% of 1RM

Interval:
10x250m row, rest 1 minute between efforts.
*Perform these intervals descending between 1 and 2 seconds throughout the 10 intervals.

26
Sep

Wednesday – September 27th

Just two bros hanging around!

WOD:
Fight Gone Bad
3 rounds for reps:
1 minute wall ball shot #20/14 to 10/9′
1 minute sumo deadlift high pull #75/55
1 minute box hop 20″
1 minute push press #75/55
1 minute calorie row
*Score is the added total of the 3 rounds. 20″ box is prescribed for everyone.
**Last completed 5-17-17

25
Sep

Tuesday – September 26th

On Daniel’s last day before moving to Atlanta, he got to go out with a bang! He put up #165 for his 5RM strict press! Good luck Daniel, you’ve got a lot of PRs headed your way!

Strength:12 minutes alternating OTM:
5-10 strict pullup (depending on ability)
5 front squat from floor (may not count a clean as a first rep)

WOD:
7 rounds for time: *15 minute cap
30 double under
20 pistol
10 toes to bar