by Justin Quandt | Jun 30, 2014 | WoD
STRENGTH 6×2 Squat Cleans 3:00 clock per set ASSISTANCE OTM10 10m Partner Band resisted sprints METCON 8min AMRAP 3-6-9-12-15 etc Toes to Bar Overhead Squats 95/65 *** TRODO GAMES *** The Trodo Games is coming up July 19, 11am at CrossFit... by Justin Quandt | Jun 29, 2014 | WoD
STRENGTH 4×10 Strict Press 3:00 clock per round METCON 18min AMRAP – 6 Rounds Rnd 1 – Pull Ups Rnd 2 – Matador Dips Rnd 3 – Jumping Alternating Lunges 3 separate scores for reps *** TRODO GAMES *** The Trodo Games is coming... by Justin Quandt | Jun 26, 2014 | WoD
STRENGTH OTM12 Box Squats x 3 @ 65% MOBILITY Hips METCON – AMRAP13 5 Hang Power Cleans @ 135/95 5 Push Press 10 Pull Ups *** TRODO GAMES *** The Trodo Games is coming up July 19, 11am at CrossFit Illumine. It’s for all levels of... by Justin Quandt | Jun 25, 2014 | WoD
METCON Part I 2k Row OR 1 Mile Run Kettlebell Complex OTM 14 Single Arm 1 Swing 1 Clean 1 Thruster 1 Overhead Squat Complete complex on both sides, every minute METCON Part II 2k Row OR 1 Mile Run (complete the opposite movement to Part I) ***... by Justin Quandt | Jun 24, 2014 | WoD
STRENGTH 4×8 deficit deadlifts (2 inch height) 3:00 per round METCON CAP8 ‘Amanda’ 9-7-5 Muscle Ups Squat Snatch 135/95 sub 2:1 chest to bar pull ups FINISHER Tabata Double...