Monday, June 19

WOD Deadlift 3 Reps *Use the heaviest weight you can for each set. *15 minutes to build to a heavy set of 3 in the deadlift Then, 2017 CrossFit Games Qualifier Workout 4 Complete 2 rounds for time of: 10 Deadlifts (M: 315 lbs, W: 225 lbs) 20 Deficit Handstand Push Ups...

Tuesday, July 5

  WOD “Pumped Up Game Changer” Complete 21-15-9 for time of: Deadlifts (M: 275 lbs, W: 185 lbs) Box jumps (M: 30″, W: 24″) Posted on CFNE on 28 June...

Monday, June 20

WOD “Harley Love” Complete 6 rounds for time of: 13 Thrusters (M: 95 lbs, W: 65 lbs) 14 Pull-ups Posted on CFNE on 13 June 2016 CF LITE Complete for time: 20-19-18-17-16-15-etc….1 Burpees *Complete 20 double unders between each burpee set CrossFit...

Monday, June 13

WOD “Schlitz” Complete 4 rounds for time of: 400 Meter run 4 Ring muscle-ups 40 Double-unders Posted on CFNE on 6 June 2016 CF LITE Rotating Tabata Intervals. 8 rounds of each exercise, rotate after every 20 seconds of work. Air squat Ring dips Burpees to pull up bar...

31 May 2016

Tuesday Benchmark WOD 1 “Helen” Complete 3 rounds for time of: 400 Meter run 21 KBS (M: 24 kgs, W: 16 kgs) 12 Pull-ups STRENGTH (A) EMOM 10x: 1 Snatch grip deadlift, 2 snatch grip high pulls starting from just below the knee. (B) 3 super sets of: 12 heavy...