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03 May WODs | Comments

Monday, May 2

SWOD:

Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift. WOD: 5 rounds for time of:

10 Push Press, 115/75 lbs
30 Double Unders

01 Apr WODs | Comments

Friday, April 1

SWOD: Shoulder Curcuit

Shoulder Press
High Pull
Bent Over Row
Plate Raises

WOD:For time:

Run, 200 m
20 Push Press, 115/85 lbs
40 AbMat Sit-ups
Run, 200 m
15 Push Press, 115/85 lbs
30 AbMat Sit-ups
Run, 200 m
10 Push Press, 115/85 lbs
20 AbMat Sit-ups
Run, 200 m
5 Push Press, 115/85 lbs
10 AbMat Sit-ups

23 Mar WODs | Comments

Tuesday, March 22

EWOD:

Tabata Air Squat

-then-

800m Sprint

WOD: 3 rounds for time of:

12 Push Press, 115/85 lbs
20 Box Jumps, 24/20 in

02 Feb WODs | Comments

Monday, February 1

SWOD:

Push Press 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

26 Jan WODs | Comments

Tuesday, January 26

SWOD:

Push Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.4 - Scaled Complete as many rounds as possible in 8 mins of: