W.O.D.

Tuesday

CrossFit Crag – CrossFit Push Press (3-3-3-3-3 ) Metcon (AMRAP – Rounds and Reps) 12 min Amrap 8 shoulder to over head (115,75) 8 burpees over bar 200 m runRun = 15/10 cals on bike

By Nate Kuffrey, ago
W.O.D.

Remixalot

CrossFit Crag – CrossFit Clean (Build to heavy single ) 15 minutes Both building to heavy single And establishing working weights for conditioning 106.3 remix (Time) 15 toes to bar 30 double unders 10 squat Read more…

By Nate Kuffrey, ago
W.O.D.

Saturday

CrossFit Crag – CrossFit Metcon (Time) Teams 2 30-20-10 Dl (185,125) switch every 5 Inverted push up (switch every 5) Into 3rft 400 m run 40 american kn swings (53,35) 24 pull up 30 min Read more…

By Nate Kuffrey, ago
W.O.D.

Friday

CrossFit Crag – CrossFit Squat Clean Thruster (2-2-2-2-2 (reset between) ) Metcon (Time) 750 m row 30 thrusters 95,65 30 toes to bar 300 m row 15 thrusters 15 toes to bar

By Nate Kuffrey, ago
W.O.D.

Thursday

CrossFit Crag – CrossFit High-Hang Snatch (Work up to a nice pretty set of two ) Jitterbug (Time) 35 power snatches 75/55 25 box jump overs 24,20 10 ring muscle ups 25 box jump over Read more…

By Nate Kuffrey, ago
W.O.D.

Wednesday

CrossFit Crag – CrossFit Back Squat (3-3-3-3) Building each set Working sets should begin between 60-70% of 1rm Metcon (AMRAP – Rounds and Reps) 8 min Amrap 25 wall balls 20,14 20 push ups

By Nate Kuffrey, ago
W.O.D.

Tuesday

CrossFit Crag – CrossFit Clean and jerk ladder (AMRAP – Reps) 18 minute Amrap 20 bar facing burpees 20 clean and jerks 95/65 20 bar facing burpees 20 clean jerks 135/95 20 bar facing burpees Read more…

By Nate Kuffrey, ago