2.7.2019

Partner WOD 6 Rounds 1 Minute at each station Double Unders D-ball over shoulder 70/50 Kb Snatch 35/26 (Alternate between arms every 5 reps) Ball Slams 30/20 Sit-ups 1 Minute Rest and Switch with your partner *One partner will spend a full round on the rower, rowing for calories while the other partner works through Read more about 2.7.2019[…]

2.6.2019

SWOD Build to a heavy power clean… Use this time to warm up to at least your starting WOD weight. Go heavier if time permits. WOD AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Read more about 2.6.2019[…]

2.5.2019

Check out the details of the scaling and standards here: https://competitioncorner.net/crossfit/1762/online/submit/8376 WOD 40 Deadlifts (Tie-Break) 30 Pistol Squats (Tie-Break) 20 Ring Muscle Ups (Tie-Break) 30 Pistol Squats (Tie-Break) 40 Deadlifts ** 16 Min Time Cap Note: There are TIE-BREAK Times in this workout. If you have to scale your divisions prescribed weights/movements, then you must submit a “scaled” Read more about 2.5.2019[…]

1.31.2019

WOD 6 Rounds 1 Minute On each Station Row Plank Box Step Ups 20″ Sled Push 90/45 Bike 10 Meter Shuttle Runs I want all of you to approach this day as an active recovery day. The goal is to keep moving for the full 36 minutes at a steady pace.

1.29.2019

WOD Wasatch Championships Online Qualifier 19.4 Beginning on a 4-minute clock, complete as many reps as possible of: 20 Toes-to-bars 10 Lateral Bar Over Burpees 15 squat Snatches, 115 / 70 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 20 Toes-to-bars 10 Lateral Bar Over Burpees 13 squat Read more about 1.29.2019[…]