WOD

PL 7/21/17

CrossFit 6250′ – Powerlifting Abs ‘pick five’ movements from the Challenge board and do 25 reps of each Shoulder Press (5-5-3-3-1-1) Beginning with 50% of 1 rm do 5 reps, then add 5% and do 5 more. Do the same…
Read more

PL 7/20/17

CrossFit 6250′ – Powerlifting Abs Group Abs Deadlift (5-5-5-5-5) After warm-up complete 5 sets. One set of max reps (6th set) Assistance Work 3 x 10 Stiff legged deadlifts. Try to touch floor but it isn’t necessary. Just get a…
Read more

CrossFit WOD 7-20-17

CrossFit 6250′ – CrossFit Jacket O’ Pain (Time) Run/Row 400/500 meters S2OH: 100 #65/45 Run/Row 400/500 meters S2OH: 75 #65/45 Run/Row 400/500 meters S2OH: 50 #65/45 Run/Row 400/500 meters S2OH: 25 #65/45

BasiX WOD 7-19-17

CrossFit 6250′ – BasiX Metcon (Time) 27-21-15-9-15-21-27 – Jumping pull ups – Plate OH Walking Lunge steps #15 Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: – 8 DB Box step ups #15 – 10 decline push ups –…
Read more

PL 7/18/17

CrossFit 6250′ – Powerlifting Abs Do 50 each of the following: reverse bench curls 2 count flutter kicks crunches Back Squat (3-3-3-3-3) After warm-up sets do 5 sets of 3 to a box just below parallel. These are ‘rock backs’….
Read more