by get lifted | Nov 30, 2015 | wod
Gym warmups -1 min jumping jacks -1 min squat stretch -10 squats on the 30sec x 4 min set up workout wall ball/ back squat weight Metcon 400 m run or 30 cal row if too cold 50 air squats 400 m run 50 back squats 95/65 400 m run 50 wall ball shots 20/14 cooldown med...
by get lifted | Nov 29, 2015 | wod
Monday Warmup -400 m run 1 min dead hang 1 min plank hold in pushup position 1 min jumprope empty bar -10 deadlifts -8 hang cleans -6 strict press -continue to warmup to workout weight 155/105 or choose weight as form allows Metcon 4 rounds of: 24 double under or...
by get lifted | Nov 27, 2015 | wod
Warmup 400 m run 2 min squat stretch 1 min air squats 1 min dead hang 30 sec burpees Metcon -50 wallball shots 20/14 Lunge 50 ft 25 KB swings 55/35 Lunge 100 ft -40 KB swings Lunge 50 ft 20 wallball shots Lunge 100ft -30 wall ball shots Lunge 50 ft 15 KB swings Lunge...
by get lifted | Nov 26, 2015 | wod
Crossfit Mainsite Wod 35 min. run/row -every 5 min drop and do 15 burpees [ut_one_half_last] [ut_service_column color=”#ffffff” background=”#ff6e00″ icon=”fa-tablet” headline=”Wod Advice” shape=”round”...
by get lifted | Nov 26, 2015 | wod
North Gym Only THANKSGIVING WOD Warmup 400 m run Empty bar 10 strict press 10 front squats 10 back squats 2 min amrap of Cindy Set weights and pullup station -BOX JUMPS NEAR WINDOW AWAY FROM MAIN FLOOR. IF IT IS CROWDED ALLOW THEM TO SHARE A BAR OR WAIT FOR 1st round...
