June 28, 2019

Warm Up: PA Clean Warmup x 2Kipping Practice x 2Tempo Goblet Squat – Heavy – (:03 down :03 hold)—————EB Pullunders —————-3 position Squat Clean (Build) Strength: Squat Cleans Level 1: Technique Level 2: Work to Heavy 2 Choose Your Own Adventure: WOD: For Time 21-15-9Power Cleans (115/85)T2B Flex Sesh: 4rds for completion8 DB Pullovers (AHAP)MR…

Read More

October 6, 2017

CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…

Read More