Category

WOD
STRENGTH: (15 minutes) 7 x 5 strict chin ups + lb MetCon: 8RFT 25 DU (2:1) 5 Push Jerk (145/100)
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STRENGTH: (12 min) 12 min EMOM 1 Power Snatch + 1 OHS @ 80% of power snatch MetCon: For Time 30 cal Row 60 WB (20/14) 30 Burpees
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*Remember the box will be closed today because we have numerous athletes competing in O-town throw down @ CrossFit 407. Come out and show your support between 8-5 pm. Out of the Box WOD: 20 min EMOM 7 squats 7 push ups 7 sit ups *scale to 5 reps as needed + run across one...
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MetCon: Brevard Open WOD 15.2B “Max Speed” 3 minutes to establish 1 RM DL *rest 5 minutes 3RFT 5 Front Squats (185/125) 50 m shuttle run STRENGTH: (18 minutes) 7×5 strict HSPU
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STRENGTH: (15 minutes) 7×5 Strict Pull Ups + lb MetCon: 10-1 Power Clean (95/65) 1-10 STO (95/65)
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MetCon: 2015 Brevard Open WOD 15.2A 12 Min ME Cal Row *elite/masters/intermediate- every 2nd min complete 10 burpees *novice- every 2nd min complete 6 burpees STRENGTH: (12 minutes) Bench Press 4×4 @ 75-80%
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STRENGTH: (16 minutes) Back Squat 5-3-3-2-2-2 MetCon: For Time 18-15-12-9-6-3 OHS (75/55) Box Jumps (24/20)
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STRENGTH: (20 minutes) Establish: 3RM push press 2RM push jerk 1RM split jerk STRENGTH 2: (10 minutes) Establish: 3RM Thruster MetCon: 8 min AMRAP 5 T2B 10 KBS (53/35) 15 air squats
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BARBELLS FOR BOOBS 10AM-1PM BRING A FRIEND!!!! 🙂
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