W.O.D.

Friday

CrossFit Crag – CrossFit Hang squat clean thruster (Heavy single ) 10 minutes to work on movement and those comfortable can work up to a heavy single Metcon (Time) 10,9,8,7…2,1 Hang squat clean thruster (95,65) Read more…

By Nate Kuffrey, ago
W.O.D.

Wednesday

CrossFit Crag – CrossFit Magnificent 40’s (AMRAP – Rounds and Reps) 18 minute Amrap 400 m run 40 wall balls 40 toes to bar 40 Russian kb swings (70,44) 40 double unders 40 burpees

By Nate Kuffrey, ago
W.O.D.

Tuesday

CrossFit Crag – CrossFit 3 front squat * 1 split jerk (Work up to heavy but good looking complex) From rack Metcon (AMRAP – Rounds and Reps) 9 minute Amrap 5 shoulder to over head Read more…

By Nate Kuffrey, ago
W.O.D.

Monday

CrossFit Crag – CrossFit Deadlift (Tough set of 4 for the day ) 4s as we climb Nothing ugly Jackies dead (Time) 1000 m row 30 deadlifts (205,145) 20 strict pull ups 15 minute cap

By Nate Kuffrey, ago
W.O.D.

Saturday

CrossFit Crag – CrossFit Metcon (AMRAP – Reps) Teams of two or three 18 min Amrap 100 du 50 American kb swings 53,35 (rx+70,44) 50 bj overs 24,20 50 wall balls 20,14

By Nate Kuffrey, ago
W.O.D.

Friday

CrossFit Crag – CrossFit Lurong warm up complex (10-15 build up ) 2 dl 1 hang power clean 1 fs 1 overhead Lurong complex (AMRAP – Reps) 8 minute Amrap 5 dl (185,125) 4 hpc Read more…

By Nate Kuffrey, ago
W.O.D.

Thursday

CrossFit Crag – CrossFit /: Snatch (3-3-3-3-3-3) 1. Will hit first three weights 2. May go up and hit other weights in between and after CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In Read more…

By Nate Kuffrey, ago
W.O.D.

Wednesday

CrossFit Crag – CrossFit Hspu (AMRAP – Reps) Gymnastics skill work 4 rounds :45 second hollow hold Max set hspuHspu- min of 5 per round to acquire in singles if needed Strict first if possible Read more…

By Nate Kuffrey, ago