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Home
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2017
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March

WOD

March 31, 2017
0
1 Mile Run Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
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1 Mile Run

March 31, 2017
0
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
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WOD

March 30, 2017
0
Trunk Work Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min Zercher hold 15 second LSIT
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Trunk Work

March 30, 2017
0
CrossFit Siloam Springs – CrossFit Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon (No Measure) Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min
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WOD

March 29, 2017
0
12 Minute AMRAP Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front squat (135/95)
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10 Rounds for Time

March 29, 2017
0
CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) 10 Rounds for Tome 9 Thrusters 35 Singles
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12 Minute AMRAP

March 29, 2017
0
CrossFit Siloam Springs – CrossFit Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front
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WOD

March 28, 2017
0
30 Minute AMRAP Metcon Metcon (Time) 75 GHDs Trunk Work (10 min cap) Metcon (AMRAP – Reps) 30 min AMRAP 3 rope climbs 6 cleans (135/95) 9 Thrusters (135/95) 12 unbroken double unders 15
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