WOD 003

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Main – CrossFit Back Squat (5 X 5) Front Squat (5 x 3) 1000m Row (Time) Max Effort 1000m Row READ MORE

WOD 002

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Main – CrossFit Deadlift (5 X 5) Glam-bam (Time) 21-15-9 Pullup Overhead Squat (95/65) READ MORE

WOD 001

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Main – CrossFit Bench Press (5 x 5 ) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press... READ MORE

Boston Strong

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Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Time) “Boston Strong” 800m run 50... READ MORE