Experienced

Tuesday 160209 – Experienced

Strength Superset Back Squat 7×2, increasing Strict Press 7x 2, increasing Alternate between exercises, rest as needed between sets. Conditioning 6 minute Ladder for max reps: 1 Wall Ball (25/16) 1 Box Jump with Step Down (24/20) 3 Wall Balls… Read more »

Saturday 160206 – Experienced

Partner WOD 3 rounds for times, alternating with a Partner: 10 Burpees 20 Deadlifts (155/105) 10 Burpees 15 Hang Power Cleans (155/105) 10 Burpees 10 Shoulder to Overhead (155/105) Rest while your partner works. Each person does 3 rounds, total… Read more »

Tuesday 160202 – Experienced

Conditioning 8 rounds (40 minutes) 30 seconds for Max Reps/30 seconds Rest: 1) Row for Calories 2) Burpee Box Jump Overs (24/20) 3) Kettlebell Swings (24/16) 4) Wall Balls (25/16) 5) Double Unders

Saturday 160130 – Experienced

Gymnastics Conditioning CrossFit Mainsite WOD Complete as many rounds as you can in 20 minutes of: 5 Handstand Push ups 10 L Pull ups 15 Steps, Walking Lunge Post rounds completed to comments.