12.05.2013

Funday

Makeup a WOD you missed this week, mobilize and/or work on the Olympic Lifts.   

Women in CrossFit knee socks
FOLLOW THROUGH!

12.04.2013

Thursday

WOD: 20min AMRAP of

  • 200m Run
  • 20m Bear Crawl
  • 20m Lunges
  • 20m Burpee Broad Jumps
  • 20 KB Swings (53/35)

12.03.2013

Wednesday

WOD: for 16 min complete

  • Even Minutes- Bench 5 reps @ 60-70% 1RM
  • Odd Minutes- Ring Dips 5 reps
Bench Press: 5 Cues You Might Be Missing


RIP: Mike Jenkins (November 3, 1982- November 28, 2013) 

12.02.2013

Tuesday

WOD: Box Squats 5.5.5.5.5

12.01.2013

Monday

WOD: 5 Rounds for Time

  • 5 Man Makers
  • 10 Thrusters
  • 15 Hollow Rocks

*Weights TBD by your coach...

What drives you?