TUESDAY 7.1.14 WOD

PART 1: 15 Min FRONT SQUAT 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% PART 2: Rest should be about 2:1 4 Individually Timed Rounds of: Run 1 Lap 10 Burpees touching both hands to the Pull-up bar PART 3: Coach Led Stretch Or OLY week 7/12 Hang Squat Clean...

MONDAY 6.30.14 WOD

PART 1: 10 Min Hang Power Clean Technique – Build to a heavy single Anyone doing the competition should practice their 3 Rep max PART 2: 17 Min Cap “BLACK OUT” 10-8-6-4-2 Power Clean 165/95 C2B Pullups Swings 70/44 Power Clean Scaling Options –...

SUNDAY 6.29.14 WODs

CROSSFIT CLASS Part 1: Strength 4 x 3 Heavy Front Rack Weighted Lunges L & R For those that lack great mobility use KB. Goal is to drive explosively off front foot and back to standing position. In between sets perform 20-30 seconds of plyo lateral lunges. Again...