Monday

by | Mar 31, 2019 | W.O.D.

Unwritten – CrossFit FunctionalWarm-upJog down/backwards jog back X 3 PVC/BARBELL/BARBELL 5 deadlifts/5 front squats/ 5 good mornings/ 5 squat snatch 3 X first time thru with PVC, last 2 rounds with BBSquat Snatch (2-2-2-1-1-1-1)2 min clock – build to 1...

Friday

by | Mar 28, 2019 | W.O.D.

Unwritten – CrossFit FunctionalWarm-upSki erg 200m 20 toe touches 5 inchworms 3xDeadlift (8 X 1)80 – 85% – do not go over 85%! EMOMMetcon (AMRAP – Reps)3 min on/ 3 min off Row 450/500 10 snatches 115/145 4X Score is total amount of...

Thursday

by | Mar 27, 2019 | W.O.D.

Unwritten – CrossFit FunctionalWarm-up250 row 1 min plank 20 air squats 3XSkill15 min Handstand walks PistolsMetcon (Time)50 du’s 7 muscle ups 10 STO 50 du’s 5 muscle ups 10 STO 50 du’s 3 muscle ups 10 STO 95/125Modifications – 50...

Wednesday

by | Mar 26, 2019 | W.O.D.

Unwritten – CrossFit FunctionalWarm-up10 cal bike 50 foot banded side to side R&L 10 step back lunges each leg 3XBack Squat (10-8-6-4-2-1-1-1)2:30 clock 1 RM attemptGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#