slide2
Black and White
slide3
Crossfit_1
Crossfit_3
Crossfit_2

W.O.D.

December 15, 2015

12.16.2016 WOD

A. Mobility B. Warm-up 30 Singles 30 High knee singles (running in place) 30 Dubs 10 Toes-thru-rings 2 rounds Followed by 6-8 minute barbell warm-up (moderately […]
December 14, 2015

12.15.2015 WOD

A. Mobility B. Strength & Warm-up Front Squat 5-3-3-1-1 C. Finisher AMRAP in 10 min 3 Strict Pull-ups 6 Front Squats 135/65 9 KB Swings 000
December 13, 2015

12.14.2015 WOD

A. Mobility B. Warm-up 250m row 12 jumping lunges 20 Russian twists C. WOD 12 Wall Balls 12 Toes to Bar 12 Burpees 3 Rounds Rest […]