LeanFit 3.3.14
WOD 5 min time cap: 1000m Row Max rep Thrusters (75/45#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee to 6″ target Rest... Read More
CrossFit 3.3.14
Strength Back Squat 1-1-1-1-1 ~90-95% 1RM, rest :90 seconds between sets WOD 5 min time cap: 1000m Row Max rep Thrusters (115/75#) Rest 3 min... Read More
CrossFit 2.26.14
Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row... Read More
CrossFit 2.24.14
Strength CrossFit Total (25 min time cap) Warm-up, then: 3 attempts each, add highest weight of each movement 1) Shoulder Press 2) Back Squat 3)... Read More
LeanFit 2.13.14
WOD 6 rounds for max reps 1 min Burpees 1 min Row 1 min Jump rope 1 min Back Extension 1 min Ab-mat sit-ups :30... Read More
LeanFit 2.10.14
WOD 18 minute time cap: 1,000m row followed by; 4 rounds of: 10 burpees 10 box jumps 10 pull-ups with remaining time, complete AMRAP of... Read More
LeanFit 2.6.14
WOD 4 rounds for time: 300m row 15 push-ups 25 russian twist 10 hollow rock 200m run Rest 2 minutes
LeanFit 1.23.14
WOD 1,500m Row 150 double unders 50 box jumps (20/14#) *stack 25# plate on 12″ box* 50 kb swings (35/18#)
CrossFit 1.14.14
Strength 7×2 Back Squat- 75% of 1RM Rest :60 between sets WOD Rx: 1,200m Row 50 Thrusters (95/65#) Complete as many Muscle Ups as possible... Read More
LeanFit 1.13.14
WOD “Jackie” 1000m Row 50 Thrusters (Rx -45# bar) 30 Pull-ups REST 3 MINUTES followed by; 3 Rounds 400m Run 1 minute REST