Gary Ostroski

WOD 1/19/19

Conditioning: Teams of 3 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65)   150/100 Calorie Assault Bike   2 Rounds: 30 Bar Facing Burpees… Read more »

WOD 1/18/19

Midline 3 Giant Sets of: 15 Good Morning ME L-Sit Hold   “Task Priority Fight Gone Bad” 3 Rounds: (7:00 Cap per round and 25:00 total) 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30… Read more »

WOD 1/17/19

Strength: 3 “Giant” Sets: 8 Kneeling Unilateral Dumbbell Press (Each Side) 50′ Single Overhead Carry (Each Side)   Conditioning: CrossFit Open 14.4 AMReps in 14 mins: 60 Row Cal 50 Toes-to-bars 40 Wall Balls 20/14 30 Cleans, 135/95 20 Muscle-ups

WOD 1/16/19

Strength: Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 Seconds in Bottom) 1 Regular Front Squat   Conditioning 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Barbell Facing Burpees

WOD 1/15/19

Midline 4 Rounds, Every 3 Minutes: 20 Weighted Sit-Ups 50′ Handstand Walk or :30 HS Hold Time Remaining: Plank   No Rest Between Rounds. 12 Minute Running Clock.   Conditioning For Time: 75/50 Calorie Assault Bike or 100/70 Cal Row… Read more »