Monthly Archives: January 2013

Monday, January 28 Fight Gone Bad….

Yup! The WOD will be written as prescribed (Rxed), but we can scale it in numerous ways. you need to warm up well, so once you have done your warm-up, I will lead us through some group action. we need … Continue reading

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Monday, January 21 Deadlift Ladder Comp

Coach at Outlaw North CrossFit in Stoney Creek with Lacey Van der Marel and Jay Rhodes tonight we are going to warm up together very well review of proper Deadlift form organize bars and bumpers Sterngth Met-Con WOD: Deadlift Ladder … Continue reading

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Monday, January 14

Yes, this WOD is a tough one!  There are many ways to scale this workout: it could be “Sporty 40”, “Dirty 30”, or “Twenty is Plenty” You could also scale back on individual movements (as in say do only 20 … Continue reading

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Monday, January 7 2013

http://www.coachwinchester.wordpress.com/2013/01/07/13-01-07/ read this to focus your thinking… Yes, folks, this is the WOD for tonight! You may do the Strength WOD first if you wish: 3 sets of 5 reps of Deadlift @ 75%, 80% and 85% We will warm … Continue reading

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