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latest wod’s

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October 31, 2014

1. Squat
Front Squat, 10×3 across

2. For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds

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October 29, 2014

1. Build up to a High Hang Squat Snatch
2. Front Squats
8x4 across

3. For Time:
15 Power Snatches, 135/95
100 Double unders
12 Power Snatches, 155/105
100 Double unders
9 Power Snatches, 185/135
100 Double unders
6 Power Power Snatches, 205/145

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October 27, 2014

Tuesday
1.3- 5 SLOW rounds of:
3 Strict HSPU
6 Strict TTB
12 Air Squats
18 Cal Row
focus on perfect positions

2. EMOMx20
Odd: Row 15 Cals or run 200m
Even: 10-15 Ring Dips

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blue ash crossfit Events

10-25-14

Handstand Clinic

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10-26-14

Muscle Up Clinic

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10-09-14

Paleo 101 Discussion

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