5/31/16

 In CrossFit

CrossFit

WOD
Tempo Deadlifts
5×3
*3sec neg, tap on ground (don’t bounce), and explode to top. Start at a moderate load and make 10-20lb jumps each set. Do not chase weight. Focus on positions. If you have a chink in the armor now it will get worse as we get into heavy 3s and 1s.

Cash Out
With a Partner Row
6 Rounds
A: 300m Row
B: Side Plank (L/R)
*Partner A can only row while plank is successfully held by partner B. Alt side planks arm each round. Each partner will complete 6, 300m rows, 3 side plank L, 3 side plank R.

 

LeanX

A. L hang from pull-up bar or rings Tabata
alternate with
Burpee Box Jump Tabata

B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories on Rower
15 RKBS
As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 15 cals

 

Box News

Thanks to everyone who came out to honor those who gave their life serving our country this Memorial Day! We had a huge turnout with lots of PRs set on Murph!

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