WOD 500 m Row 21-18-15-12-9-6-3 Deadlift Wall Shots
CONTINUE READINGWOD Sumo Deadlift High Pull 50 Weighted Run Jumping Pull Ups 40 Weighted Run Air Squats 30 Weighted Run Dips 20 Weighted Run Burpees 10 Weighted Run Part II Obstacle Course Bear Crawl Box Jumps 10 Run to Kettlebells 15 KB swings Run to fire hose. Drag Fire Hose down and back.
CONTINUE READINGVideo courtesy of CrossFit Oakland WOD 6 Rounds 100 Jump Rope 5 Hang Squat Clean 10 Push Press
CONTINUE READINGWelcome Kevin, David, Stephanie and Gina! WOD 21-18-15-12-9-6-3 KB Swings Pull Ups
CONTINUE READINGWelcome Monica, Dan and Kristin! WOD “Filthy Fifty” 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 5o Walking Lunge Steps 50 Sit Ups 50 Push Press 50 Back Extensions 50 Wall Shots 50 Burpees 50 Tuck Jumps
CONTINUE READINGWOD “Fight Gone Short” With a continuously running clock, begin at one station go for 45 seconds, on the call of rotate, immediately go to next station until all five stations are completed. One minute rest between rounds. Three total rounds. Burpees Wall Shots SDHP Box Jumps Push Press
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