CrossFit WOD

September 10, 2019

09.11.19

Strength – EMOM 10 Odd: 10 Deadlifts Even: 8-10 HSPU *Use 55-60% for DL Metcon For Time 800M Run 60 KBS (1.5,1) 40 Bar Facing Burpees  […]
September 9, 2019

09.10.19

Strength – EMOM 10 Odd: 10 Strict Pullups Even: 10-15 Pushups *See Jason Khalipa’s IG video for proper scaling. Force proper pushups Metcon For Time 50 […]
September 8, 2019

09.09.19

Strength – Back Squat Every 2 Mins, 6 Sets Sets of 5-1-5-1-5-1 *Use 75-80% for 5’s, 90-95% for 1’s Metcon Open Prep Mondays- Open 12.3 AMRAP […]
August 27, 2019

08.28.19

Strength – In 10 Mins Build to a heavy set of 3 Deadlifts Post WOD: 3 Sets 8 Dragon Flags, slow and controlled 8 Single Leg […]