by Philip Sherriff | Jan 9, 2015 | WOD Diary
Hero WOD Danny 20 Minute AMRAP 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pullups Finisher Swimming Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark...
by Philip Sherriff | Jan 8, 2015 | WOD Diary
CrossFit Total 3 Attempts for a 1 RM of each of the following Deadlift Strict Press Back Squat
by Philip Sherriff | Jan 7, 2015 | WOD Diary
WOD 21-15-9-6-3 Handstand Pushups Front Squats (P155/115, F115/75) Bar Facing Burpees Finisher 21-15-9 Toes to Bar Situps
by Philip Sherriff | Jan 6, 2015 | WOD Diary
Strength Squat Snatch- 3-3-3-3-3-3 Touch and Go Reps WOD For time 50 Calorie Row 100 Air Squats 200m Walking Lunge 400m Run
by Philip Sherriff | Jan 5, 2015 | WOD Diary
Strength Strict Handstand Pushups- 5 sets of ME (Performance- Deceit) WOD AMRAP 10 minutes 2 Deadlifts (225/155) 2 Chest to Bar Pullups Add 2 reps each round
by Philip Sherriff | Jan 5, 2015 | WOD Diary
Fitness 1.6km Time trial WOD 3 Rounds for time 30 Box Jumps (24/20) 20 Kettlebell Swings (32/24) 10 Power Cleans (155/115) Scale weights as necessary
