by Stefani | Oct 21, 2016 | WODs
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Rock Hold – Rest 1 min between rds – WOD: 3 RFT 21 Overhead Squats 95/65 15 Toes to Bars 9 Hang Power Snatches *top of every minute 3 Burpees, starting with 0:00 Cash Out: 500m row...
by Stefani | Aug 26, 2016 | WODs
Skill/Strength/Buy-in: Coach’s choice WOD: CrossFit Golf The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull-ups and it takes you 5,3, and 2 reps to complete the 10, then your...
by Stefani | Aug 11, 2016 | WODs
Skill/Strength/Buy-in: Clean and Jerk 1-1-1-1-1 WOD: 3 RFT 20 Overhead Squats 115/75 20 Box Jumps 20 Hollow Rocks HAPPY WODDING!!
by Stefani | Jul 18, 2016 | WODs
Skill/Strength/Buy-in: 20 rep Squat WOD: 100 Sit-ups 80 Ball Slams 60 KBS 53/35 40 Hollow Rocks 20 Burpees Extra Work/Cash Out: Strict/weighted Pull-ups Take 3 sets to find heaviest Pull-up triple Scaled- find lightest tension band for 5 strict Pull-ups HAPPY...
by Stefani | Apr 12, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks WOD: 30 Push-ups Run 1 Mile 20 Push-ups 150 Double Unders 10 Push-ups Extra Work/Cash Out: Floor Press 8RM, 90%x8x2...
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