WOD / Blog

26 May 2017

Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 ) *Use 90% of your 1 RM for all sets. WOD: 12 Minute AMRAP 3 Back Squats (185/135) (from rack) 5 HSPUs Mobility: Squat Therapy Buy Out: Tabata V-Ups

27 May 2017

No Barbell Club or Open Gym today Come join us at L-Town CrossFit for their first fund raiser. We’ll be doing “Murph”!

29 May 2017

Warm-up: Coaches Choice Strength/Skill: Review WOD movements and get ready to work! WOD: “Liam” For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish […]

30 May 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 10) *Use 50% of your 1 RM for all sets WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Box Jumps (24/20) 12 Double Unders Mobility: Achilles Buy Out: Tabata Bottom to Bottom Squats

31 May 2017

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1 ) WOD: 30-20-10 Thruster (65/45) Ring Dips RX+: Thruster (35/20 dumbbells) Mobility: Shoulders Buy Out: 3 Rounds 5 Ring Rows 10 Strict Push Ups

01 June 2017

Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (5 x 2) *Use 75% of your 1 RM. WOD: For Time 30 Hang Power Cleans (135/95) 90 Wall Balls (20/14) 120 Double Unders Mobility: Shoulders Buy Out: 50 Wall Ball Ab Mat Sit Ups