8
Nov
Wednesday November 9th
Strength- Bench 5 sets of 7 Wod- 500m Row x 6. work to rest rest ratio is 1:1 We did this back in May. Try... Read More
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7
Nov
Tuesday November 8th
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... Read More
6
Nov
Monday November 7th
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... Read More
5
Nov
Sunday November 6th
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!
4
Nov
Saturday November 5th
Closed. Come down and watch our athletes compete at Crossfit Pinellas. Endurance class… If you want to run at home run 2 miles just under... Read More
3
Nov
Friday November 4th
Strength- 10 Minute EMOM (every minute on the minute) 1 power clean, 1 hang power clean, 1 jerk Perform 1 power clean for the floor,... Read More
2
Nov
Thursday November 3rd
11/03/16 Yeah Yeah It’s Cardio Day. Strength- Bench Press 8,8,8,8,8 Wod Chipper-complete in any order 800m Run (take a sandbag to make it fun) 50... Read More
2
Nov
Wednesday November 2nd
Strength Strict press. 8,8,8,8,8 WOD 100 Overhead Squats 75/55 Everytime you drop the bar 10 bar facing burpees.