Friday 11.21.2014

Workout of the Day EMOM for 6 min: Deadlift x 2 @ 70-80% then 2. CrossFit Mainsite WOD 141023 With a continuously running clock complete 5 Thrusters every minute From 0:00-5:00 use 75/55 From 5:00-10:00 use 95/65 From 10:00-15:00 use 115/75 Continue adding 20 lb....

Thursday 11.20.2014

Workout of the Day Every 2 min, for 12 min: 3 Power Snatch then For Time: 50 Wall Balls (20/14) 50 Du’s 30 KBS (53/35) 30 HR Push-ups 15 Power Snatch (115/75) 15 Pull-ups Post your results to the...

Wednesday 11.19.2014

Workout of the Day Spend 10 – 15 min on Rope Climb Technique then 20 min AMRAP: Min 1: 2 Rope Climbs Min 2: 20 Pistols (Alt.) Min 3: 12 HSPU (FB: Deficit) Min 4: 10 T2B (FB: 14 reps) Post your results to the...