Author: Jeff Boudreaux

CrossFit WOD 2/12/18

Strength: Every 2 min for 16 min Snatch Complex 1 Power Snatch, 1 Overhead Squat, 1 Hang Squat Snatch,  1 Overhead Squat  **(Bar leaves ground on Power Snatch and does not touch until after the OHS) Increase weight as they more »

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CrossFit WOD 2/10/18

Sorry guys, but the community (bring a friend) WOD has been cancelled today bc there will be No coach present for today’s workout. Coach Elise is out of town and Coach Jeff was filling in but unfortunately his kids are more »

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CrossFit WOD 2/9/18

**proper plank and Hollow body rocks http://gymnasticswod.com/content/hollow-rock **work on rowing technique as well WOD: 5 RFT: Run 400m Plank 1 min Row 500m 10 Hollow Body Rocks

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CrossFit WOD 2/8/18

Strength: 3 Position Clean High Hang Mid Hang Floor  **all completed with one grip, do not set the bar down.  5 sets x 2 reps  **bar can be regripped btwn reps WOD: AMRAP in 15 min of: 5 HSPU / more »

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CrossFit WOD 2/7/18

Strength: Deadlift Warm-up sets: 1×10, 2×5 Work sets: 6×2 WOD: 5 RFT of: 5 Deadlifts (275/185)(225/135)(135/105) 30 Double Unders/90 singles 25 Sit-ups 20 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/6/18

Strength: Back Squat Warm-up sets: 1×10, 2×5 Work sets: **Eccentric back squat (**5 sec decent) 5×3 reps WOD: 4 RFT Run 400m 50 Air Squats

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CrossFit WOD 2/5/18

Strength: Strict Press  Warm-up sets- 1×10, 2×5 Work sets – 5×3 reps WOD: 10 RFT of: Sprint 100m Push-ups  (20)(15)(10)

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CrossFit WOD 2/3/18

PARTNER WOD: Text your favorite workout partner!! WOD: AMRAP in 30 min of: I go, you go: 3 Thrusters (75/55)(65/45)(45/35) 3 Sit-ups 3 Pull-ups ROW 250 (1 person) **each round increases by 3 reps *each partner completes each exercise before more »

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CrossFit WOD 2/2/18

Strength: Deadlift Warm-up: 1×10, 1×5, 1×3 Work sets: 15 min to establish 1RM WOD: For time- 100 kb swings (70/53)(53/44)(44/35) EMOM Burpees (5/4/3)

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CrossFit WOD 2/1/18

Skill: Pistol Practice and Progression WOD: 10 min alt EMOM 10 alt pistols / any modification needed 8 HSPU / inverted box PU Rest 2 min 10 min alt EMOM 30 Air Squats 20 Pushups

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