Tues. 1/14/20
Tues. 1/14/20 Back Squats – 5 x 8 (Heavy) Wod – For Time 5 Rounds Buy In – 12 Bar Facing Burpees 30 Dubs (45 Singles + 5 Burpees) 10 FR Lunges @ 115/93 12 T2B Tri. Run
Mon. 1/13/20
Mon. 1/13/20 Clean & Jerk – Build to Heavy Wod – For Time Helen Meets Grace 3 Rounds 400m Run 21 KBS @ 24/20 12 Pull Ups 10 Clean & Jerks @ 135/95
Fri. 1/10/20
R.E.D. Friday 1/10/20 CrossFit Hero Wod – McGhee 30min AMRAP 5 Deadlifts @ 275/183 13 Push Ups 9 Box Jumps @ 24/20 This Hero Workout is dedicated to US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He […]
Thurs. 1/9/20
Thurs. 1/9/20 10min EMOM – Odd – 10 Seated DB Press Even – 10 Bent Over Reverse Flys Wod – For Time Tri. Run 1000m Row 1 Round of Wt’d Cindy @ #20/BW Patriot Run 750m Row 1 Round of Wt’d Cindy @ “ “ iQ Run 500m Row 1 Round of Wt’d Cindy @ […]
