Strength: 1RM MisFit Clean Complex Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk Wod 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row 30 doublesRead More
Saturday night the 19th is the anniversary party at Escape Brewing! be there! Strength-Front squat 7-7-5-5-5-5 Wod 21-15-9 Power Clean 155/105 Bar facing burpees Chest to bar pull ups (Sub-pull ups or ring rows Scale accordingly during wods. If you are standing and looking at the bar during the wod for more than few seconds…....Read More
Sunday Funday teams of 2 Wod 1- 12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- teams will start at different stations because we only have 6 rowers. Experienced teams start with farmer carries. Row for calories Wall ball for reps Farmers Carries for reps-...Read More
8am Endurance- Mile repeats, pace yourself. Run to rest ratio is 1 to 1. Shoot for 3, if you feel good keep going. 9am Mobility with Tanya – DONT MISS THIS- we all need this class 10am Bootcamp with Cesar- Bootcamp is always full on Saturday- a tough class, great energy. 12pm-2pm- Fundamental of Olympic...Read More
In honor of those who served the hero WOD for today is DT. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds...Read More
Strength- Power snatch- 6 (or more) sets of 3. drop the bar and reset every rep. rest after your third rep.build up in weight. No misses. keep working these sets of 3. No three rep max attempts (save it for next week) Wod- 3 Rounds 20 Power snatches 115/75 (pick your weight wisely. standing staring...Read More
Low hang clean 6×3 50 cal bike buy in 4 rounds 20 wall balls 20/14 15 push jerks 115/75 10 pull ups Extra: partner sled wod (Each partner pushes 100m 5 times) 1 partner pushes 100 m while the other does ab mat sit-ups until they returnRead More
strength 5 sets of 7 back squats- make this heavier than your 10’s last week. Wod- 12 Minute AMRAP -12 front rack lunges (6 each leg) -10 toes to bar (sub knee raises or 15 sit ups) -8 burpees Extra work! Do this 4 minutes max calorie row with a partner. split work however...Read More
It’s Sunday Funday.. do you really think we would post the Sunday Funday wod? Go to http://www.facebook.com/trainhardercrossfit and look at the Bird Day Beatdown pics!Read More
