WOD 10.28.18

A. Superset Shoulder Press 5-5-5-5-5 Pistol, weighted 2-2-2-2-2, each leg B. As many reps as possible in 10 minutes: 1 Rope Climb 5 Back Squat 61/43KG 2 Rope Climb 10 Back Squat 3 Rope Climb 15 Back Squat Continue adding…

WOD 10.27.18

A. In teams of 3: 30 rounds for time: 100M Shuttle Run Athletes take turns, relay style, running 50M out and back. B. For time: 50 Deadlift 70/47KG 50 Wall Ball 20/14LB 50 Kettlebell Swing 50 Abmat Sit Up 50 Burpee Over B…

WOD 10.26.18

A. Work up to a heavy Single Clean and Jerk B. For time: 9-7-5 reps of: Muscle Up Clean and Jerk @ bodyweight

WOD 10.25.18

A. Work up to a heavy 100FT Farmer's Carry B. For time: 30 Box Jump 36/30" 15 Deficit Handstand Push Up 6/4" 20 Box Jump 10 Deficit Handstand Push Up 10 Box Jump 5 Deficit Handstand Push Up

WOD 10.24.18

A. Superset Back Squat 3-3-3-3-3 Skill Work Jump Rope B. For time: 12-9-6 reps of: Hang Squat Snatch 43/30KG Toes to Bar Then, Run 400M Then. 12-9-6 reps of: Hang Squat Snatch 43/30KG Toes to Bar

WOD 10.23.18

A. Superset Front Rack Carry 5 x 50FT Skin The Cat 2-2-2-2-2 B. As many rounds as possible in 15 minutes: 15/10 Calorie Row 15/10 Hand Release Push Up Hand Release Push Up should be performed with feet on a 20KG plate. Only…

WOD 10.22.18

A. Superset Deadlift 3-3-3-3-3 L-Sit 5 x 20 seconds" B. 7 rounds for time: 7 Burpee Box Jump Over 24/20" 7 Thruster 43/20KG 7 Pull Up

WOD 10.21.18

Your CrossFit Marin workout of the day is: A. Split Jerk 3-3-3-3-3 *20 second overhead hold on last rep. B. 4 rounds for time: 30M Lunge 400M Run Rest 2 minutes between rounds.

WOD 10.20.18

Your CrossFit Marin workout of the day is: A. Work up to a heavy 20M Tire Sled Pul B. For time: 50-40-30-20-10 reps of: Kettlebell Swing 1.5/1P Abmat Sit Up

WOD 10.19.18

Your CrossFit Marin workout of the day is: A. Work up to a heavy Single Power Snatch B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch 50/35KG After each round perform 1 round fo Cindy. Cindy: 5 Pull Up 10 Push Up 15…