Clik here to view.
Clik here to view.
Clik here to view.
Clik here to view.
Clik here to view.
Clik here to view.
8/25
8/25“Elizabeth” 21-15-9 Squat Clean 135/95 Ring dips Today’s Whiteboard Data provided by WODnotebook.com — Free workout tracking. Sign in or Sign up Comments
View ArticleClik here to view.
8/25
8/25“Elizabeth” 21-15-9 Squat Clean 135/95 Ring dips Today’s Whiteboard Data provided by WODnotebook.com — Free workout tracking. Sign in or Sign up Comments
View ArticleClik here to view.
9/12
9/12Rocket Complete as many rounds as possible in 30 minutes of: 250m row 10 push-ups 15 squats Today’s Whiteboard Data provided by WODnotebook.com — Free workout tracking. Sign in or …
View ArticleClik here to view.
10/1
10/1Skill: Bar Muscle Up Technique WOD: 5 Rounds For Time: 400m Run 21 Pull-ups 42 Double Unders Today’s Whiteboard Data provided by WODnotebook.com — Free workout tracking. Sign in or…
View ArticleClik here to view.
10/18
10/18A. Bench Press 4 sets of 3 @ 2010 B. (5 rds) 3 hang power snatch 135/95 5 burpee box jump 24/20 Run 200m (Rest 90 seconds between rounds) Today’s …
View ArticleClik here to view.
11/4
11/4Power Clean EMOM 3@70%, 3@75%, 2@80%, 1@85%, 1@90% x 3 sets, 2@80%, 3@70% WOD: 21-15-9 Power Clean-135/95 Ring Dip Today’s Whiteboard Data provided by WODnotebook.com — Free workout…
View ArticleClik here to view.
11/24
11/24Strength: Front Squat- 3@70%, 3@75%, 2@80%, 1@85%, 1@90%, 1@95%, AMRAP@80% x 1 WOD: 17 min AMRAP: 40 Burpees 30 Snatches-75/45 30 Burpees 30 Snatches-135/95 20 Burpees 30 Snatches-165/105 10 Burpees…
View ArticleClik here to view.
12/29
12/29A. Build to a 1RM Press B. Split Jerk- 3,3,2,2,1,1- rest 2 min C. 3 Rounds for Time: Run 400m 21 KB Swings-70#/53} 12 Ring Dips Today’s Whiteboard Data provided …
View ArticleClik here to view.
1/12
1/12Strength: Clean + Hang Clean- Work to a max in 15 min WOD: 10-8-6-4-2 KB SNATCH-70/53 (alternating) BURPEE Box Jump Over-30″ Today’s Whiteboard Data provided by WODnotebook.com —…
View ArticleClik here to view.
1/31
1/31Teams of 2 80 CTB Each Athlete (can work at the same time) 30 Cal Row Each Athlete (1 rower, 1 person at a time) -Synchronized squat clean- 20 sc …
View ArticleClik here to view.
“Partner Wod”
CrossFit Paragon – CrossFit Metcon (Time) Teams of 2: 80 Chest to Bar pullups (both athletes can go at same time) 30 Cal row (1 rower, 1 athlete at a time) -Synchronized Squat Cleans- 20 @ 135/95 15 @...
View ArticleClik here to view.
2/18/15
CrossFit Paragon – CrossFit Handstand Walk (Progressions) Metcon (Distance) Recovery or Crush it! Row-or-Run 1k every 7mins. for 21mins.2/18/15Wodify: Results in a Box
View ArticleClik here to view.
3/9/15
CrossFit Paragon – CrossFit Push Jerk + Split Jerk x 2 Work to a max complex Metcon (3 Rounds for time) 10 Burpees jump to 6″ 12 Box Jumps 24/20 15 Clean & Jerk 95/65 20 Cal row (rest 2x work...
View ArticleClik here to view.
3/24/15
CrossFit Paragon – CrossFit Deadlift (10@50% 10@60% 10@70% (must be TNG)) Metcon (Time) 21-15-9-6-3 Back Squat @ 135/95 T2B STO @ 135/953/24/15Wodify: Results in a Box
View ArticleClik here to view.
