Month: April 2016
STRENGTH Weighted Ring Dips – 10, 8, 6, 4, 2 Rest 90 seconds WOD AMRAP 15 Minutes: 135/95 Hang Clean x 7 Push-Ups x 14 Post scores to TrainHeroic.
WOD EMOM x 20: Odd: Power Snatch 135/95 x 7 Even: Handstand Push-Ups x 7 (kipping allowed) EXTRA Core Post scores to TrainHeroic.
Kickball this Saturday from 10am-12pm at the Superdome Sports in Waldwick. EVERYONE IS INVITED. NO CLASSES ON SATURDAY. Click HERE for details and to register. SKILL/STRENGTH We don’t pull in the horizontal plane often and most crossfiters have weak middle and upper backs (not talking traps, most of us have over active upper traps). If …
STRENGTH 15 Minutes to a 3RM Push Press WOD 3 Rounds for Time: 20 Push Press 95/65lbs 20 Toes to Bar Post scores to TrainHeroic.
WOD AMRAP 20 Minutes: 30 Double-Unders 10 Deadlfits 135/95 8 Hang Power Cleans 135/95 6 Front Squats 135/95 EXTRA Core Post scores to TrainHeroic.