Tag Archives: olive branch

Strength/Skill A1 - Thruster 2RM; 5x2 @ 85% EMOM 10 Minutes - 30 Seconds Max Double Unders Conditioning "The Olive Branch Vampire" 21-18-15-9 Wall Ball Shots (20/16 @ 10') Sit Ups w/ Wall Ball (Every 2 Minutes - Stop and do 5 Burpees) Have fun and try not to…

2013 10 30

CrossFit WoD – 10.15.2012

By: Von Ralls 0

We will be starting a "Fundamentals" course in November so if you have any friends who have been reluctant to sign up or come try CrossFit, let them know that there is a course coming next month specifically for them! In the meantime, here's tomorrow's WoD: Strength Deadlift 3RM; EMOM…

2013 10 14

CrossFit WoD – 10.08.2013

By: Von Ralls 0

Strength/Skill Overhead Press 1RM; 5x2 @ 90 % Conditioning "Tabata Tuesday" 8 Rounds Row 8 Rounds Lunges 8 Rounds Burpees 8 Rounds Kb Push Press (alternate arms)

2013 10 08

CrossFit WoD – 10.03.2013

By: Von Ralls 0

Strength/Skill A1 - Deadlift 3RM; 4 x 3 @ 90% B1 - Ring Dips 5 x 5 Conditioning 21-15-9 Knees to Elbows Deadlift (115/75) Box Step Ups (24/18)

2013 10 03

CrossFit WoD – 10.02.2013

By: Von Ralls 0

Strength/Skill A1- 1RM Thruster; 10x2 @ 75% Conditioning 8 Minute AMRAP 10 Jumping Lunges 5 Pull Ups 10 Push Press (95/45)

2013 10 02