SUNDAY 11.1.2015 WOD

WARMUP: 2 Rounds: 60 Second JR 30 Banded Squats Game: Tiger Walks The Elephant MOBILITY: Hips/Hamstrings CONDITIONING: 20 MINUTE EMOM With a Partner (of the same height) alternate between the two excercises at the start of each minute, accumulate as many burpees as...

SATURDAY 10.31.15 WOD

  WARM UP: Track Drills then… With a Light KB 3 Rounds of: 3 R & L Windmills 3 R & L Single Leg RDLs 10 R & 10 L Band Walk PART 1: With a Partner. 1 Person works at a time. Teams may perform the stations in any order. 80 Wall Balls Toss over the...

Lori Capossela Challenge Essay

Lori Capossela 3rd Place Challenge Essay I LOVE THE CHALLENGE! This journey has been a win/win for me. I have been struggling to lose weight for 10 years, every year my weight has been creeping up. When I started Cross fit I told Kara, I’d be 30 pounds thinner and in...

FRIDAY 10.30.2015 WOD

WARM UP: 3 Rounds of Jump Rope :30 sec 5 RDLs 5 Hang Power Cleans 5 Strict Presses Hip MOBs Coaches’ Choice PART 1: OLY Technique: Power Clean to Push Jerk build to “heavy of the day” Advanced: Power Clean – 75%x3x5 PART 2: STRENGTH Overhead...