Author: Coach Daniel

Max Effort Upper WOD In 6min find your 6RM “Bear Complex” –Then Immediately– “Down The Rabbit Hole” 1 Rounds 800m Run 80 Dubs (x3) 4 Bear Complexes –Then– 2 Rounds 400m Run 40 Dubs 2 Bear Complexes –Then– 3 Rounds 200m Run 20 Dubs 1 Bear Complexes **Rx = Work at your 6RM weight **Score […]

Monster Mash! WOD “The CrossFit Total” Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) NOTES: We will take 15min to complete each lift in the below sequence. 1×5 @ 30% 1×3 @ 55% 1×2 @ 70% 1×1 @ 90% (or, a weight without a doubt you can do for a single) 1×1 […]

WOD “Forces of Nature” Teams of 3 25min AMRAP Buy In: 3k Row –Then– 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest $ Out […]

Max Effort Upper Strength Off **Prepare for CF Total Sunday 9.25.16 WOD “Trix” 5 Rounds 200m Run 15 Bench Press (95,65,75,55) 1 Seated legless rope climb (10′) $ Out 200m Walk with 2 heavy KBs in front rack position (70,55)  

Dynamic Effort Lower Strength Overhead Squat (10-8-6-4-2, from ground) **same weight across WOD “Heavy Isabel” 30 Squat Snatches (185,135,135,95) **15min time cap $ Out AMRAP 7 5 Burpees 5 Wall Balls