Monthly Archives: January 2017

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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

1-11-17

Strength: Deadlifts

WOD: 12min AMRAP
20 Box Jumps
100m Farmers Walk

*Drop on the Walk you swing for 10

1-10-17

Strength:
1600m run

WOD:
40 Shoulder Press
40 Wall Balls
40 Sit Ups
40 Overhead Wall Ball Lunges
40 Calorie Row
40 Back Squats

1-9-17

Strength:
Power Cleans

WOD: For Time
5 Rounds
12 Thrusters (95/65)
60 Double Unders