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08/09/2017 Wednesday

Conditioning: Emom 10 Min 100 Meter Shuttle Sprint  Wod: 3 Rounds  80 DU’s 40 KB Swings 2/1.5 Pood Post: Tabata Ab Mat Sit Ups With Med Ball 20/14 Another morning for a...

8/08/2017 Tuesday 

Strength: Front Squat 5-5-3-3-3 Do a 90 s c Plank hold between sets, if you break 10 burpees before you resume planking  Wod: Amrap 20 Min 5 Dead Lift 315/155 10 Pull Ups 15 Cal Row 

8/07/17 Monday 

Wod: “Monday Mash” Courtesy of CrossFit Linchpin “Randy”  For time:  75 Power Snatch, 75/55  21-15-9 reps for time of:  Hang Squat Clean 135/95  Handstand Push-up, strict  4 Rounds for time of:  20 GHD...

8/05/2017 Friday

Strength: Bench Press  10-10-10-7-7-7-4-4-4 Do a 30 Sec Hollow Rock Hold Between sets. Wod: 5 Rounds 2 Rope Climbs 20 Med Ball Cleans 20/14 ​​

8/04/2015 Thursday 

Row 1000 Meters Strength: Push Jerk 3-3-3-2-2-2-1-1-1 Wod: 3 Rounds 100′ Front Rack Lunge 135/95 20 Cal Row 10 Deficit HSPU 5″ Two 45’s each side  20 GHD Sit Ups