WOD

CINDY (OR MARY*)
admin  |   wods  |   April 25, 2014  |   0 Comments


Pre WOD
5 minutes foam rolling
2 rounds:
run 2 laps
row 250 meters

Skill practice: one-legged squat (pistol)
Workout of the Day
Cindy (or Mary)Cindy
Complete as many rounds in 20 minutes as yo

BARBELL COMPLEX
admin  |   wods  |   April 21, 2014  |   0 Comments


Pre WOD
500 m row
Mobility and foam rolling
Workout of the Day
Barbell ComplexBarbell Complex
12 min AMRAP
3 DL
3 Cleans
3 Push Press
3 back Squats


Weights:
Comp - (135/95)
RX - (95/65)

JACKIE
admin  |   wods  |   April 18, 2014  |   0 Comments


Pre WOD
Extended mobility and warm up time.



Workout of the Day
Jackie1000 meter row
45 pound thruster, 50 reps
30 pull-ups

Original CrossFit HQ post on 2009-03-06

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!