1-23-15
Shoulder Press 1 Rep Max Complete for time 5 Rounds: 6 Shoulder-to-overhead, 155/105 50 Double Unders
1-22-15
Deadlift Work up to a 1 Rep Max “Death by 10 Meters” Minute 1 – Run 10 Meters Minute 2 – Run 20 Meters Minute 3 – Run 30 Meters Continue pattern as far as possible.
1-21-15
“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 the WoD. “Goat” – CrossFit slang for a …
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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 …
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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, …
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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
