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WOD 3/31/2105

Strength: 1) Back Squat: 5×5, rest 3:00, work up to a heavy 5 while maintaining fast explosive reps 2) GHD Hip Extension: 3×6, rest :90 WOD: EMOM 16: 10 Thrusters 95/65, x2min 8 Thrusters 115/80, x2min 6 Thrusters 135/95, x2min 2 Thrusters 155/110, x2min...

WOD 3/30/2015

Gymnastics: 1) 4 min Alt Tabata: Supine Windshield wipers Hollow Plank hold 2) EMOM 4: :30 Ring Support 3) 4x 4 Eccentric Dips w/ :04 lower WOD: For Total Calories and Parallete L-sit time: :30 ME Cal AD, rest :90 12 min AD @ 50% of ME, Every 4:00, ME Parallete L-sit....

WOD 3/29/2105

Strength: 1) Power Clean+ Push Jerk: 2+1 working up to a heavy complex 2) Clean Pull: 3×3@100% of Clean WOD: 5 rounds for time: 5 Clean & Jerk @75% of #1, all singles 5 Box Jumps (Step Down) 30/24″ Mobility: 3 min per of: KB Gut smash + QL Low Back...

I Could Never Do CrossFit – Gregory McCord

I Could Never Do CrossFit – It’s a MindsetĀ , Stop Building Your Own Obstacles! Before I started CrossFit, I remember my buddy, Devan Arman, coming home and telling me how he did Linda, or Chelsea, or Karen, for his workout of the day. At first I thought...

WOD 3/28/2015

Strength: 1) 2x 15 Scapular Elevation/ Depression 2) Every :30 for 3min: 2 Strict Pullups+ 2 Arch to Hollow Kips 3) Chest 2 Bar Pullup: 1-10, all sets must be UB WOD: AMRAP 4 x2, rest 4:00 of: 15 Burpee to target 15 KB Swings 70/53# 15 Wall Balls 20/14# Mobility: 2...