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WheelWOD of November 30/16

TODAY’S WHEELWOD IS… This is an endurance piece. 10 MIN CAP  2KM ROW rest 5 minutes 10 MIN CAP 30/20 CAL Arms only Assault Bike rest 5 minutes 10 MIN CAP 2KM SKI ERG   SCALED: 1500M/ 20/12 CAL/ 1500M MULTI LIMB: ( Limbs Impaired) 1000m/12/8 cal/1000m Don’t Puke Stouty

WheelWOD Of November 29/16

Today’s WheelWOD is… Bench Press 15 minutes to find 5RM Then rest 10 Minutes 2 Rds for Time 20 cal Ski/Row 20 Bench Press @ 80% of 5RM (established above)   Standing Divisions: will Sub Back Squat ( if un able to squat then you will use bench) Multi Limb: Find ME Squat/Bench or Press

Hammer Report November 29/16

HAMMER REPORT Trust in the process. “How did you know you could even do CrossFit?” Here’s the real answer. I didn’t, but I did know it was something I wanted to try and as they saying goes, you never know until you try. Being my own advocate has always come natural to me, but I […]

WheelWOD of November 28/16

Today’s WheelWOD is.. 9-7-5 MU (Bar or Ring) CLEANS . Seated Rx: 100/50 (15 min Cap) Seated Scaled: 65/35 & Pull Ups Standing Rx: 155/105  ( Sub for MU is 3:1 Pull Ups & Dips) (15 min cap) Standing Scaled: 115/75 & Ring Rows & Box Dips Multi Limb: Db Cleans & Ring Row   […]

WheelWOD of November 26/16

Today’s WheelWOD is brought to you by Kevin The Ginja Ogar WOD: 3 rounds on the 5 minute 5 G2OH sand bag or awkward object 40lbs/20lbs 15 Cal 3 rounds on the 5 minute 15 cal 5 G2OH sand bag or awkward object 40lbs/20lbs   Enjoy #BlameOgar

WheelWOD of November 25/16

Today’s WheelWOD is.. AN OPEN WOD REPEAT FOR TIME: 14.5… (Gross) 21 Sh. Press 21 Push Ups 18 Sh Press 18 Push Ups 15 Sh Press 15 Push Ups 12 Sh. Press 12 Push Ups 9 Sh. Press 9 Push Ups 6 Sh.Press 6 Push Ups 3 Sh. Press 3 Push Ups   I hated this […]

STOP THE DROP of the barbell on your body

This is a video explaining how to control the decent of a barbell and not drop it on your Legs/Lap. Please take this message seriously and control your lifts. Not controlling the barbell can and will end in serious injury.