by rmartinez | Nov 30, 2022 | WOD Archive, workout of the day
Part A: every 2 minutes for 10 minutes 5 deadlifts 70-75% 8-10 banded lat pull downs or 5-7 strict pull ups Part B: 6 rounds, 20 minute cap 10 total pistol squats (5 each leg) 10 jerks 55-65% 10 total pistol squats (5 each leg) 10 toes to...
by rmartinez | Nov 29, 2022 | WOD Archive, workout of the day
A. EMOM for 18 minutes M1. 3 muscle up/ 5-6 jumping MU M2. 2 squat snatches (95/135) M3. 10-12 ball slams Rest 2 minutes 2000m row/ 1500m ski/ 4800m bike B. Abs
by rmartinez | Nov 28, 2022 | WOD Archive, workout of the day
Stay tuned for possible schedule changes due to snow ❄️ Part A: crossfit baseline as fast as you can 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Part B: work on any 1 rep max you missed or want to try again C....
by rmartinez | Nov 27, 2022 | WOD Archive, workout of the day
Part A: every 4 minutes for 20 minutes 5 bench press 70-75% 500m row/ski (1200m bike, 400m run) Part B: 21-15-9 pull ups single arm db/kb snatch (25/35) (L+R = 1)
by rmartinez | Nov 26, 2022 | WOD Archive, workout of the day
K9 KITT 21 Rounds for Time 6 Deadlifts (80/60 lb) 5 Hang Power Cleans (80/60 lb) 4 Front Squats (80 lb) 3 Shoulder-to-Overheads (80/60 lb) 200 foot Weighted Carry (80/60 lb) This workout is dedicated to K9 Kitt who paid the ultimate sacrifice on June 4, 2021. In June 2021, Officer Cushing and K9 Kitt, in their 10th year together, entered a wood line in Braintree searching for an armed suspect with 2 back-up officers. After countless successful tracks and searches leading to the discovery and apprehension of suspects, this track would be Bill and Kitt’s last...
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