by Paul Dyck | Jul 31, 2018 | Latest WOD
Wednesday 8-01-18 WOD CrossFit & Fitness: “Chase” 3 RFT 300m Run 300m Row 25 Front Squats 65/95# 15 S2OH 65/95# *Fitness option use Kettlebells @ 25/40# **5 Bar over burpee penalty EVERY TIME YOU PUT THE BAR OR BELLS DOWN AFTER YOU START YOUR SET OF FRONT SQUATS...
by Paul Dyck | Jul 31, 2018 | Latest WOD
Wednesday 08-01-18 WOD CrossFit & Fitness: Row 42,195m Today’s workout is going to be a long one. Just like the CrossFit Games athletes, you will have a chance to compete with them. Tomorrow we will all be rowing a full marathon row. A few tips to make your...
by Paul Dyck | Jul 30, 2018 | Latest WOD
Tuesday 7-31-18 WOD “Renegade” 3 RFT 20 Renegade Rows (with Push Up) 35/50# +/- 20 T2B / HLR 20 Wall Balls 20/30# 20 Anchored Sit Ups
by Paul Dyck | Jul 29, 2018 | Latest WOD
Monday 7-30-18 WOD 1 RFT “THE TERMINATOR” 10 Ring Muscle Ups / Ring Dips 15 Deadlift @ 155/225# 20 C2B Pull-Up 25 Power Cleans @ 95/135# 30 Strict HSPU 25 Power Cleans @ 95/135# 20 C2B Pull-Ups 15 Deadlift @ 155/225# 10 Ring Muscle Ups / Ring Dips Fitness: 1...
by Paul Dyck | Jul 29, 2018 | STARKEFIT / BOOT CAMP
Monday July 30 A) Warmup 1 round of 0:40 work 0:20 rest Shuttle runs Air squats Russian twists Burpees Squat jumps B) Medball Mashup 1 medball; 0:40 work 0:20 rest x 3 rounds Squat jumps holding ball Russian twists Ball Slam + burpee Squat + toss Alternating...
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