Category: Uncategorized

1/20/15 Strength: Snatch/OHS 4 sets HATA 1 hang power snatch + 1 hang snatch + 2 over head squats Wod: 10 min AMRAP 40 wall

IMPORTANT MESSAGE! To our CrossFit FBO members: Great news! We are installing the BoxCommand full-enterprise system at our box! BoxCommand will provide you with all kinds

1/19/15 Strength: Back squat every 90 sec 60/8 70/5 80/4 90/3 95/1 x 3 sets Wod: 21-15-9-15-21 Power cleans 115/75 HR push ups *30 double

1/16/15 Strength: strict press 2-2-2-2-2 *increase wt each set to find heavy 2. Rest 2 min between sets Wod: (7) 2-minute rds of: 5 hspu

1/15/15 Strength/skill: 4 sets each (alternating) 1) Dead hangs 5 reps each set 2) glute ham raises (GHD or with partner on floor) 10 reps

1/14/15 Strength: Front squat-every 60 sec 70/2 80/2 85/1 x3 sets 90/1 x3 sets Wod: 15 min amrap Ascending ladder by 3’s 3 Burpees over