Thu WOD 4/14/16

Strength Deadlift Work to a HEAVY 4 Then; 3 Sets x 2 Reps @ 90% of HEAVY 4 NOT TnG WOD 50 Pistols (25 each leg) 50 Burpees 50 SDHP (95/65) 50 GHD Sit-ups 50 Calorie Row 6:30pm – KB WOD – Coach Meg 8 Minute AMRAP: Sled Push 10 Double KB Swings Rest 2 Minutes…

Thu WOD 4/7/16

5:00am, Noon, 5:30pm Strength Hang High Pull (Clean) 3 Sets x 3 Reps As HEAVY as Possible WOD 12 Minute AMRAP: 2 Snatches (175/115) 10 T2B 30 Double-Unders 6:30pm – KB WOD – Coach Meg 10 Minute AMRAP Alternating KB Snatches Front Squats KB Push-ups then; Partner Prowler Push 250m Farmer Carry 7:30pm – MoYo…

Thu WOD 3/31/16

5:00am, Noon, 5:30pm Strength Full Snatches 3 Sets x 4 Reps As HEAVY As Possible WOD 5 Rounds, 60 Seconds Max Reps Each of: Row for Meters OHS (95/65) KBS (70/55) Rest 6:30pm – KB WOD – Coach Meg Strength KB Back Squats KB WOD 3 Rounds for Time: 25 Hand-to-Hand Swings 25 High Pulls 7:30pm…

Thu WOD 3/24/16

5:00am, Noon, 5:30pm Strength Hang High Pull (Clean) 3 Sets x 3 Reps As HEAVY As Possible WOD For Time: 50 T2B 50 Cleans (135/95) – Any 50 KB Swings (70/55) 50 Ring Dips 50 Calorie Row 6:30pm – KB WOD – Coach Meg   8:00 pm 16.5 CrossFit Open Announcement – Watch it go…