WOD 120317
CrossFit Center Mass – Spartan Metcon (Time) 10 Rounds: 200m row 10 tire flips 10 burpees 10 stone to shoulder 10 toes to bar/knees to waist
WOD 120217 SATURDAY
CrossFit Center Mass – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
WOD 120117 FRIDAY
RX+/RX “JACKIE” 1K ROW 50 THRUSTERS (45/35) 30 PULL UP FITNESS “JACKIE” 1K ROW 50 THRUSTER (35/25) 30 JUMPING PULL UP ACCESSORY 5:00 CLOCK MAX HANDSTAND WALK/ATTEMPTS 3 RFQ :30 L SIT/KNEE TUCK :30 PLANK
WOD 113017 THURSDAY
STRENGTH EMOM 10 5 DEADLIFT “DONNY” 21-15-9-9-15-21 DEADLIFT (225/155)(185/125)(135/95) BAR FACING BURPEE U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit […]
WOD 112917 WEDNESDAY
RX+ “HOLLYMAN” 30 ROUNDS 5 WALLBALL (20/14) 3 HSPU 1 POWER CLEAN (225/155) RX “HOLLYMAN” 30 ROUNDS 5 WALLBALL (20/14) 3 HSPU/2 NEG HSPU 1 POWER CLEAN (185/125) FITNESS “HOLLYMAN” 5 WALL BALL (14/10) 3 PIKE PUSH UP 1 POWER CLEAN (135/95) ACCESSORY :30/:30 X 10:00 BIKE/ROW/RUN