slide2
Black and White
slide3
Crossfit_1
Crossfit_3
Crossfit_2

W.O.D.

March 5, 2015

03.06.2015 WOD

A. Mobility B. Warm-up 500m row or 400m run Followed by 3 rounds of 5 hang power snatch (blank bar) 5 good mornings 5 overhead squats […]
March 4, 2015

03.05.2015 WOD

A. Mobility B. Warm-up 700m run (loop around complex) Followed by 2 rounds of 20 Walking lunges 10 Toes-to-bar C. WOD Strength: Bench Press 5-5-5-5 (5th […]
March 3, 2015

03.04.2015 WOD

A. Mobility B. Warm-up 5 BTN (behind-the-neck) Push-press (blank bar) 5 Kang Squats 10 Push-ups 4 rounds C. WOD Teams of 2 30 Wide grip BTN […]