October 13, 2014
Midline:
20 GHDs (Slow)
20 Back Extensions
Skill/Strength:
Hang Power Snatch
20 Mins to Establish 2RM
WOD:
3 RFT
1:00 Wall Balls (20#)
1:00 T2B
1:00 Row for Calories
TEAM WOD
In teams of four: Penalty for all but the winning team of each round.
--Each team member takes 20 pulls at the rower. Max distance w...
Saturday 17 January 2015
January 17, 2015
30 Sec Med Ball Partner Toss
30 Sec Russian Twists
30 Sec Med Ball Pike
2 Rounds
Strength:
Squat Clean 5x5x5x5
30 Med Ball...
Wednesday 7 January 2015
January 8, 2015
30 KB Side Bends
Front Squat
Grey: 8x3x3x3x3x3(80%)x3(80%)
Orange: Work to heavy single. Max reps at 57.5% (no more than 2...
Monday 19 January 2015
January 20, 2015
NO MORE WOD BLOG
March 5, 2015
Thursday 19 February, 2015
February 20, 2015
Wednesday 18 February 2015
February 18, 2015
Tuesday February 17 2015
Monday February 16 2015
February 17, 2015
Friday 30 January 2015
January 30, 2015
Thursday 28 January 2015
Wednesday 28 January 2015
January 29, 2015
Tuesday 27 January 2015
January 28, 2015
Monday 26 January 2015
January 27, 2015
KBS
OHS
ball slams
bear crawl
box jumps
box squat
brookings
burpee
c2b pull ups
chin up
clean and jerk
crossfit
crossfit brookings
crossfit brookings wod
db snatch
deadlift
dips
double unders
floor press
front rack lunges
front squat
ghd
gym
hang power clean
hero
hollow rock
hspu
k2e
kbs snatch deadlift box jump
lunge
med ball
med ball slams
mountain climbers
muffin tops
partner wod
photo
pistol
power clean
power snatch
pull ups
pull-up
push jerk
push press
push ups
reverse lunge
ring rows
row
russian kbs
russian twists
sdlhp
shuttle run
sit ups
south dakota crossfit
squat
squat clean
step up
t2b
thrusters
toe touches
toes to bar
walking lunges
wallballs
wallballs wall walks squat clean
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