by Kim Stevens | Oct 28, 2017 | WOD
October 28, 2017 SATURDAY! MET CON: 25:00 AMRAP! COMPETITOR: 10 Wall Ball Shots #30/20 20 Dubs 10 Toes to Bar 10 Wall Ball Shots 20 Dubs 10 Toes to Bar —- 200 M MB Run #50/30 (after the second set of Toes to Bar) RX: 200 M MB Run #40/20 (Before the first set of...
by Kim Stevens | Oct 27, 2017 | WOD
October 27, 2017 FRIDAY! A) MET CON: 10:00 AMRAP! Courtesy of CrossFit.com… perform as many reps as possible of the following Ladder: 3-6-9-12-15 and so on! Goal: Round of 15-18+ COMPETITOR: Burpee Box Jump Overs “24/20 Deadlifts #225/155 RX: Burpee Box...
by Kim Stevens | Oct 26, 2017 | WOD
October 26, 2017 THURSDAY! A) 10:00 (progressively loading) BB Cycling “Power Clean + Push Jerk” EMOM! Note: C/RX athletes must perform the workout as prescribed. We are looking for T&G reps (UB). No singles allowed for UB! Clips are required. De Load...
by Kim Stevens | Oct 25, 2017 | WOD
October 25, 2017 WEDNESDAY! STRENGTH: (15:00) 5×3 Front Squat Perform progressively loading sets of 3-3-3-3-3 Front Squats. Note: Your 5×3 does not include your warm up sets. Form is Key! *Clips are required. De load with Care. Do not let empty BB’s...
by Kim Stevens | Oct 24, 2017 | WOD
October 24, 2017 TUESDAY! MMET CON: (35:00) For Time! COMPETITOR: 400 M Run 25 OH Swings #70/53 KB 35/30 Calorie Bike 200 M Run 15 Bar Muscle Ups (R-MU = RX but will be noted) 200 M Run 15 Bar Muscle Ups 35/30 Calorie Bike 25 OH Swings 400 M Run RX: 40/35 Calorie Row...
by Kim Stevens | Oct 23, 2017 | WOD
October 23, 2017 MOTIVATING MONDAY! STRENGTH: (10:00) Strict Pull Ups! OK to Partner Up! Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed....
