Skill: Snatch 5×3 65% WOD: 10min ARMAP Snatch x 3 (95/65) Toes to bar x 3 Snatch x 6 Toes to bar x 6 Snatch x 9 Toes to bar x 9 …(Continue increasing by 3reps til time elapses)
1/2 WOD Skill: Bench Press 4 x 2 @ 90% 1 rep max WOD: For time. 150 Push-ups. Every 2 minutes suicide sprint.
12/31 WOD 8:00 and 9:00 am only A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training...
12.30.13 Skill: Front squat 5×5 @75% WOD: 5mins 100 double unders Max rep back squats (135/95#) Rest 3mins 5min 100 double unders Max rep front squats (95/65#) Rest 3mins 5mins 100 double Max overhead squat (65/35#) Rest 3mins 5mins 100 double unders Max rep air...
12/27 WOD 20 EMOM 3 Deadlift 75% 5 Burpees 5 Min AMRAP Pull-ups
