5/9/16
WOD 3 minutes work, 1 minute rest Stone to shoulder (red/blue) Manmakers (25/15) Double Unders (2x singles) #atlasstone #stones #manmakers #dubs #doubleunders #intervals #wod
5/6/16 WOD
WOD 15 Ball Slams 20/15 Throw ball to wall and back x2 #BallSlams #wod #throw
5/5/16 WOD
WOD 4000m Partner Row Switch every 250m #wod #row #partner #4000m #250m #concept2 #rowing
04/29/16 WOD "Fran"
WOD - "Fran" 21-15-9 Thrusters 95/65 Pull-ups #bench #wod #fran #thrusters #pullups #21159
04/28/16 WOD
WOD 3 RFT 20 G2OH (Ground to Overhead) 75/55 400m Run (all the way around the cul-de-sac and down to the stop sign) SKILL 1RM Snatch 1-1-1-1-1-1 #wod #snatch #g2oh #groundtooverhead #run #400m #skill
4/27/16 WOD
WOD Tabata Intervals (20 seconds on/10 seconds rest for 8 intervals) Each movement will be completed all 8 times before moving to the next movement Handstand kickups Sit-ups Supermans Ball Slams (20/15) SKILL 2RM Jerk (from rack or blocks) 2-2-2-2-2 #tabata #handstand #situps #superman #BallSlams #wod #skill #jerk
4/26/14 WOD
SKILL 10-10-10-10 Back Squats WOD 10-1 Wallballs Burpees #wallballs #burpees #wod #skill #BackSquat
4/25/16 WOD "Elizabeth"
"Elizabeth" For time: 21-15-9 Cleans 135/95 Ring Dips #wod #thegirls #crossfitgirls #benchmark #elizabeth #cleans #ringdips
4/22/16 WOD "Sh*t Sandwich"
For Time: 15-10-5-10-15 Hang Cleans 115/75 Front Squats 115/75 S2OH (shoulder to overhead) 115/75 #ShitSandwich #hangcleans #frontsquats #shouldertooverhead #s2oh #wod
4/20/16 WOD
EMOM 14 Odd Minutes - 3 Muscle Snatch* Even Minutes - 10 v-sits *You may go up or down in weight as needed in each set #snatch #musclesnatch #emom #vsit #wod
