Dynamic Effort Bench
Main Event: Pause Rep Bench: 50% x 3 x 3, 60% x3 x3 Accessories: Close Grip Board Press Hell: 2 Board x 5 Reps 1... Read More
Friday, 6 September, 2013
Workout of the Day: MWOD: Bone Saw Calf Smash (2 min each, pg 380) Overhead Rib Smash (2 min ea, pg 243) WOD: “Annie” 50-40-30-20-10... Read More
Dynamic Effort Lower
Main Event: Straight Bar Box Squat vs. Bands: 60% x 2 x15 Accessories: Dimmel Deads: 25 x 3 Lower Back
Pre-K: September 5, 2013
Skill work: Knees out! Warm up: Relays WOD: CrossFit Baseball Hit- 3 Donkey kicks 1st base- 3 Squats 2nd base- 3 Press to the sky... Read More
Kids: September 5, 2013
Warm up: 3 Rounds 15m Bear crawl 15m Lunge walk 15m Frog hop 15m Roving plank 15m Hop on 1 foot (switch as needed) 30m... Read More