Monday, 10-20-14

Strength : Push Jerk 5×3 WOD: 10 min EMOM 5 STO Burpees for the remainder of the minute score = # of burpees   Loading Coach @sbostick22 PR’ing his snatch at 230# #crossfitlykos [...]

Wednesday, 10-1-14

Skill : Muscle Up ProgressionHip OpenersTurn Over ProgressionPull up 3x ME/weightedRing Dip 3x ME/weighted WOD : 12 min AMRAP 4x Muscle Ups(4x Burpees, 8x Pull up, 8x Dips)9x Box Jumps15x Sit-ups [...]

Wednesday, 8-20-14

Skill : Ring Dip 2x Strict ME2x Kipping MEDouble Under Review WOD: Chipper Wednesday!! For time 400m run 60 OH plate Lunges (total) 45/25 30 Ring Dips 400m run 60 wall balls 30 Push ups(hand [...]