Perfect Execution
Group Squat Until Form Breaks
Rest 1 minute
Fast Squats (perfect form) 25
-then without hesitation sprint 50 meters 25
Overhead Walk 50 meters 44/25
DeadLifts 20 133/88
Cycle Through 5 Times
Post time to comments.
Looks like James is having a horrible time!
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Do This circuit 7 times for 1 round
Total of 7 rounds
50kg / 40kg for Time (Perfect Form or repeat movement before moving on to the next)
Do you see what I see?
Rest Day
Coming soon to OCF!! Interested?
Gi & No-Gi
Double Unders 50
Ring Dips 30
Pull Overs 15
Run Fast 800m
Ring Dips 30
Pull Overs 15
Row Fast 500m
If you finish this WOD sub 20 minutes, rest as needed up to 5 minutes, then sprint a mile. So run and row fast you don't want to miss out!!
As always post whatever you want especially since Gage is the featured CrossFitter
"He's a maniac, maniac on the floor. And he's dancing like he's never danced before."
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
10 Thrusters, 65/45 pounds
What do CrossFit freaks do during a dinner party? Burpees of course!
21-15-9 reps of:
Pull Ups
Wall Balls, 20/14 pounds
Parallette Push Ups
Post time to comments.
Circa 1997.....Yes Danny you haven't aged a bit.
Gotta do a hero workout In honor of Veterans Day!
"Mr. Joshua"
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlifts, 250/165 pounds
Post time to comments.
You gotta love those Marines!
Push Jerk
3-3-3-3-3
Looks like Kellie is telling Liza how it's gonna be!
Rest Day
Now Susan I told you this would eventually happen!
