Daily WOD – Jun 20, 2016
Complete 3 rounds for time of: 35 double unders 25 thrusters (95/65#) 15 pull ups WOD Notes: I think the first round can be done in less than 2 minutes. Who is ready??
Football WOD – Jun 19, 2016
AMRAP in 10 minutes of: 6 Burpee w/ vertical jump and touch 6 Deadlift (as heavy as possible) 50 yard DB Farmer carry WOD Notes: For Burpee with Vertical Jump and touch, test your max height…
Daily WOD – Jun 18, 2016
Front Squat 5-5-5-5-5 Then 3x5 stone squats Community Notes: Good luck to Erin at the "Battle in the Boro" at CrossFit LBC tomorrow! Congrats to Elissa and Ray on their wedding day!
Daily WOD – Jun 17, 2016
Partner Interval 14 rounds for time of: 5Rt/5Lt DB power snatches (90/60#) 10 yds bear sliders 10 box jumps (24/20") 10 yds bear sliders WOD Notes: The scale for power snatches will be either DB cleans or barbell cleans. …
Make Up Day – Jun 16, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Hang power snatch 1-1-1-1-1-1 then AMRAP in 3 minutes of tire flips With a partner…
Daily WOD – Jun 15, 2016
AMRAP in 16 minutes of: 15 Russian twists (25/15#, 15 touches each side) 10 pistols (5Rt/5Lt) 5 strict pull ups WOD Notes: This is a gymnastics strength based metcon. The goal is to move through…
Daily WOD – Jun 14, 2016
Bench Press 3-3-3-3-3 Then Max consecutive push ups WOD Notes: Compare to 140902.
Daily WOD – Jun 13, 2016
Complete 3 rounds for time of: 100 double unders 50 KB swings (53/35#) WOD Notes: There will be a 20 minute cap on this workout. To scale the double unders appropriately, you should choose a…
Football WOD – Jun 12, 2016
Complete for time: 100 pull ups 100 evil wheels 100 slam balls (40/30#) WOD Notes: It is crucial to scale the pull ups and evil wheels in this workout to protect your shoulders. If you…
Daily WOD – Jun 11, 2016
With a partner complete: 30 power snatches (135/95#) 150 wallballs (20/14# to 10/9') 30 power clean and jerks (135/95#)