1-20-15
Lurong Resolution Challenge Benchmark WoD As Many Reps As Possible in 7 mins: 5 Front Squats 7 Bar-facing Burpees Level III – Front Squat, 155/115 Level II – Front Squat, 95/65 Level I – Front Squat, 65/35 Movement Standards Front …
Read More
1-19-15
Back Squat 1 rep max 3 rounds: 1:00 Strict Press 1:00 Strict Pull-Ups 1:00 Double-Unders Congratulations to Coach Austin on his great performance this past weekend at WODAPALOOZA in Miami.
1-17-15
Teams of 3 On the Minute for 24 mins Station 1 – 5 Pull-Ups, 10 Pushups, 15 Air Squats Station 2 – Max Calorie Row Station 3 – 25 Abmat Situps Athletes start at different stations. Rotating on the minute, …
Read More
1-16-15
Deadlift Work up to a heavy two-rep (NO 1 REP MAX LIFTS) 3 rounds: 15 Deadlifts, 225/155 15 Lateral Bar-over burpees (J/K) 🙂 15 Box Jumps, 24/20
1-15-15
Complete for time 20-16-12-8 reps of: Power Snatch, 95/65 Burpee Thruster, 95/65 Toes to Bar
1-14-15
“Goat Day” On the Minute x 20: Odd Minutes – Goat #1 Even Minutes – Goat #2 Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for their WoD. “Goat” – CrossFit slang for a …
Read More
1-13-15
Complete for time 5 Rounds of: 5 Strict Handstand Pushups 10 Power Cleans, 135/95 15 Burpees 20 Kettlebell Swings, 53/35 25 Wallballs, 20/14 Modification for Strict HSPU – wall walks, pike push ups, hand-release push ups
1-12-15
Complete for time 6 Rounds of: 10 Pull Ups (Chest-to-bar) 10 Front Squats, 155/105 10 Box Jumps, 24/20
