Pre WOD Skill transfer exercises, then.. Workout of the Day Tuesday For time: 10-9-8-7-6-5-4-3-2-1 reps of manmakers (#40/#30) After each set do 20 walking lunge steps CrossFit Cardio WOD 4 x 200m , rest 45 seconds between 2 x 400 m, rest 1:00 between 1 x 800 m, 2:00 rest 2 x 400m, rest 1:00...Read More
Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then… B2B tabata squats Workout of the Day Saturday With a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carryRead More
Pre WOD Death by 10 meters and pushups Workout of the Day Friday For time: 19 toes to bar then… 22-16-10 Power cleans (#135/#95) Pullups then… 65 abmat situpsRead More
Pre WOD 4 rounds for quality: Workout of the Day Wednesday 5 rounds for max calories/reps: 2:00 row for max calories 1:00 ME bench press (#135/#85) 1:00 restRead More