Hero WOD “Jack”

“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB,...

12/19/13

Why Women Should CrossFit WOD 30 overhead squat 75/45 25 box jump 30/24 20 thruster 75/45 15 toes to bar 10 power snatch 75/45 10 bar muscle up 10 power snatch 75/45 15 toes to bar 20 thruster 75/45 25 box jump 30/24 30 overhead squat...

12/18/13

A) 30-20-10 KB swing 2/ 1.5 pood Chest to bar pull ups B) 20-10-30 push up situp C)...

Hero WOD “Carse”

“Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift,...

12/16/13

Working The Core A) 30 front squat at bodyweight for time B) 50 burpees for time C) 100 4 count flutter...