Entries by Paul Vidal

07/19/2019

Strength/Skill Bear Complex 7×2 7 Rounds @ 2:00 2-2-2-2-2-2-2 add weight/round WOD AMRAP 12 3 Box Jump Overs 3 T2B **continue to increase the count by 3 until time expires…3,6,9,12, etc…..

07/16/2019

Strength/Skill Split Jerk 5×3 5 Rounds @ 2:00 3-3-3-3-3 40%-50%-55%-60%-65% WOD AMRAP 18 200m Run 10 Dball OTS (50/35) 15/10 Cal bike 10 DB Power Cleans 

07/15/2019

Strength/Skill OHS 5×3 5 Rounds @ 2:00 3-3-3-3-3 Start @ 45%-50% add weight/round WOD “Jumping Fran” 21-15-9 Thrusters (95/65) Pull-ups Double Unders

07/13/2019

9:00 AM Class Partner WOD For Time 100 Cal Row 75 OHS (115/75) 50 Box Jump overs (24″/20″) 25 Deadlifts (225/155) EMOM 100m Sprint 10:30 AM Barbell Club Tall Clean + Split Jerk 4 x 2 add weight/round Clean & Jerk 6 x 1 @ 90% Hip extensions 3 x 10 :06 Pause at the […]

07/12/2019

Strength/Skill Snatch Complex 5 Rounds @ 2:00 5x(1+1+1) 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS add weight/round Partner WOD TABATA 20 @ :45/:15 Bucket Brigade (75/55) Burpees Rope Pull and Drag (115/75) Pull-ups Rope Climbs While one partner works the other partner performs a 100m sprint. 

Melvin Knox

                                          Hometown: Philadelphia, PA What do you do to pay your bills?  Plumber How did you learn about CrossFit and how did you end up in our awesome Box?  My brother was a Crossfit coach for a number […]

07/11/2019

Strength/Skill Front Squat 5×5 5 Rounds @ 2:00 5-5-5-5-5 65%-70%-75%-80%-AHAP WOD 1000 m Row 60 Push-ups Rest 2 Minutes 1000m Row 40 Push Press (95/65) Rest 2 Minutes 1000 m Row 20 Ring Dips