1-23-17

WOD:
9 Minutes to find
1 Rep Max Squat Clean

Rest 4 Minutes

Complete as many rounds and reps as possible in 10 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Rest 4 Minutes

8 Minute Tabata Abs

1-21-17

Partner WOD:
500 Singles
50 Burpee Pull Ups
50 Box Jump Overs
50 Toes to Bar
50 Back Rack Lunges 115/75
50 Up/Down Planks
50 Push Press 115/75
500 Singles

1-20-17

Strength/Skill:

WOD:
45 Lateral Hops over Bar
45 Sit Ups
45 Deadlfts
45 Calorie Row

1-19-17

Strength:
Power Snatch

WOD:
Karen
150 Walls Balls

*EMOM Complete 2 Burpees

Time Cap 12 Minutes

1-18-17

Strength:
Back Squats

WOD:
40 Goblet Squats
35 Russian Twist
30 Kettle Bell Swings
25 HR Clapping Push Ups
20 Chest to Bar Pull Ups
15 1 Arm Snatch
10 KB Overhead Squat
5 Ring Muscle Ups

1-17-17

WOD:
800m Run
30 Box Jumps
30 Squat Clean & Jerks 135/95

Strength: AB Work

*Reminder NO 6pm CrossFit on Tuesday. Nutritiom talk starts at 6:00pm

1-16-17

Strength:
Push Press
Double Unders

WOD: 12 Min AMRAP

Buy in:
500m Row
Than AMRAP remaining Time
20 SDHP (95/65)
20 Burpees over the Bar
20 Elevated Ring Rows

1-14-17

WOD: Partner AMRAP

1:00 Each exercise
*Partners working at the same time will switch exercises after one minute of work.

:30 Rest/Transition Time

2 Rounds:

Walking Lunges
Wall Balls
Rest/Transition

Ground to Over Head
Kettle Bell Swings
Rest/Transition

Wall Ball Sit Up
Goblet Squats
Rest/Transition

Calorie Row
Burpees
Rest/Transition

1-13-17

WOD: FOR TIME
6 ROUNDS
5 Squat Clean (155/105)
10 Toes to Bar

Strength/Skill of Choice Post WOD

1-12-17

WOD:

1 Min AMRAP:
Straight leg Sit ups

2 Min AMRAP:
5 Wall Climbs
5 Straight leg Sit Ups

3 min AMRAP:
10 Turkish get ups
5 straight leg Sit ups

4 min AMRAP:
15 Clapping Push Ups
5 Stright leg Sit Ups

5 min AMRAP:
20 Pull Ups
5 Straight Leg Sit Ups