TGUs
PreWOD Snatch balance 5 x 3 WOD 3 rounds for time of: 500 meter row 50 DUs 5 Burpees PostWOD Turkish get ups
Read moreFight Gone Bad
PreWOD Split Jerk 3 x 3 AHAP WOD Fight Gone Bad complete as many reps as possible 3 rounds 1 minute each station wall balls 20/14 sumo deadlift high pulls 75/55 box jumps 24/20 push presses 75/55 row for calories rest 1 min
Read moreRattle and Hum
PreWOD Find a 1 rep maximum for a Snatch WOD “Rattle and hum!” Every minute on the minute for 10 minutes: 2 Power snatches 3/4/5 Burpees Rest 2 minutes. Every minute on the minute for 10 minutes: 2 Clean and jerks 3/4/5 Box Jumps...
Read moreTabata This
PreWOD Strict press WOD Tabata combo# 1 Push press 75/55 Jumping lunge Post WOD Tabata combo # 2 Push ups ( HR ) Sit ups
Read moreMaximum Effort Pullups
PreWOD Clean and jerk 5,3,1 WOD 5 two minute rounds of: 6 power clean 135/95 Maximum effort pullups Rest 1 minute Score equals total pullups Post WOD Tabata flutter kicks
Read more1st Annual CrossFit Country Throwdown
Pre WOD Front Squat 4 x 3 WOD RX 155/100 Scaled 115/75 21 front squats 50 DUs 15 hang cleans 40 DUs 9 shoulders to over head 30 DUs Post WOD ??? Remember the Throwdown is on Saturday . Please come out and cheer for your compodre’s from...
Read moreStrict Press
Pre WOD Strict press 5,3,1 WOD 150 KB swings AHAP Do a 3 burpee penalty for each rest. Post WOD To be determined
Read more