Strength: 7×1 Power Clean and Push Jerk WOD: 21-15-9 Overhead squats 115/75 Toes to bar
Strength: Practice split jerk. Work towards technically perfect 1 rep max. WOD: 4 rounds for time: 7 press in split .....
The gym will be closed December 8th. This Saturday in Altamonte Springs, Florida will be our first CrossFit Competition as .....
TEAM Saturday!!! As a two person team complete the following: 1 power clean and jerk 155/105 2 ring dips 3 .....
Mobility Session!! -Then- Benchmark Friday!!! -KAREN- 150 Wall balls 20/14 to 10′
Strength: 5×3 High hang cleans with 1 split jerk WOD: 12 minutes as many rounds as possible: 8 clean high .....
Strength: Back squat 3×5 @ 75% 2×5 @ 80% WOD: 3 rounds for time: 20 overhead reverse walking lunges 115/75 .....
Strength: 7×1 Power Clean and 1 Push Jerk WOD: 4 rounds for time: 50 double unders 10 push jerks 115/75 .....
Getting better at CrossFit and increasing your fitness isn’t just about going to the gym and doing the daily WOD. .....
Strength: 1 RM Split Jerk WOD: 15 minute as many rounds as possible: 7 power cleans 185/120 30 walking lunges .....
TEAM SATURDAY!!! 3 or 4 person Teams (3 = 150 reps / 4 = 200 reps) Round one: Air squats .....
MURPH!! 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
