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CrossFit — December 31, 2018

CrossFit — December 31, 2018

WOD Strength+Skill 10 min EMOM — alternating Split Jerk (3 @ 60%) Broad Jump (6 @ 6’/4′) the black mats are 6′ x 4′ Kalsu (Time)


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CrossFit — December 29, 2018

WOD Metcon (AMRAP – Reps) 35 min AMRAP — with partner 50 C&J (95/65) 50 burpee 50 thruster (95/65) 50 lunge 50 front squat (95/65)


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CrossFit — December 28, 2018

WOD Strength+Skill Pull-ups (6) take the time to work on form — perfect kip / butterfly Pistols (6) WOD Metcon (Time) 4 RFT 200m run


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CrossFit — December 27, 2018

WOD Strength+Skill Taking turns in class accumulate 5 pulls and 5 pushes. Increase weight each time to find how heavy you can go! Sled Pull


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CrossFit — December 26, 2018

WOD Strength+Skill Back Squat (5-5-3-3-1-1-1) WOD Metcon (Time) 6 RFT 6 C&J (135/95) 30 wallball (20/14) 12 min cap scale — 115/75 rx+ — 165/110


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CrossFit — December 24, 2018

WOD WOD Metcon (Time) "12 Days of Christmas" 1 100m run 2 DB thruster (50/35) 3 DB front squat (50/35) 4 DB hang power clean


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CrossFit — December 22, 2018

WOD Metcon (Time) 6 rounds 40 KBS (1.5/1pd) 40 goblet squat 40 KB PP 40 goblet lunge partner A: 400 m run partner B: AMRAP


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CrossFit — December 21, 2018

WOD Strength+Skill Snatch (5×3) That means full squat — drop and reset each rep Beginners — power snatch + ohs (or work on a progression


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CrossFit — December 20, 2018

WOD Strength+Skill 10 min EMOM — alternating Dead Hang (Time) this is an active hang keep your shoulders in a good position — try using a full


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CrossFit — December 19, 2018

WOD Strength+Skill 10 min EMOM — alternating Toes-To-Bar (6) scale as needed — this is working on form & technique Clean and Jerk (3) @70% —


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