WOD 04012018

WOD 04012017 Shoulder press Find your 1 RM IN 20′ Then… Complete As Many Reps As Possible in 6′ of: 6 shoulder to overhead 50/35 9 pull ups 12 box […]

WOD 03012018

WOD 03012017 EMOM 24′ 0: max cals row 1: max burpees 2: max double unders 3: rest Then… EMOM 12′ 0: 30″ plank hold 1: 30″ lateral plank hold (left) […]

WOD 02012018

WOD 02012018 Back Squat : Find your 1RM IN 25′ Then… AMRAP 15′ of: 10 alternating DB Snatches (20/10) 10 DB OH squats (20/10) 200m run

WOD 29122017

WOD 29122017 2 rounds for max reps: AMRAP 6′ 10 thrusters (40/25) 30 double unders Rest 3′ AMRAP 6′ 15 front squat (40/25) 10 kb swings (32/24) 5 muscle ups […]

WOD 26122017

WOD 26122017 Push Press 10-8-6-4-2 * perform 10 strict ring dips between sets then… AMRAP 15′ DB Complex (20/10) 10 toes to bar 15 box jump * DB complex= 5 […]

WOD 22122017

WOD 22122017 EMOM 15′ 0: max strict chin ups in 30″ 1: max strict DB shoulder presses in 30″ 2: rest then… Angie For time: 100 pull-ups 100 push-ups 100 […]

WOD 21122017

WOD 21122017 Power snatch advanced: 7×1 start @ 60% of your best power snatch beginers: 5×3 (or practice technique) then… CrossFit Open Workout 14.1 Complete as many rounds and reps […]