WOD: 5 RFT:
20 burpee box jumps 24/20
and
20 wall ball shots 20/14
1/23/16
9:30 Team WOD.
Open gym from 10:30-12:00
1/22/16
WOD 1: CrossFit Open WOD 11.3
5 minute AMRAP of squat clean and jerks 165/110
WOD 2: Max effort 500m row.
1/21/16
WOD 1: 10 minutes to complete 60 pull-ups and establish a 1 rep max hang clean. There will be two scores, the time it took to complete 60 pull-ups and the weight you hang clean.
*Skill work for the remainder of the class.
1/20/16
WOD 1: 1 rep max split jerk (15 minutes)
WOD 2: 8 minutes AMRAP of 24 DB hang snatch 35/20 12L/12R and 12 burpees.
1/19/16
WOD 1: Front squat 5 x 3 @ 75% (20 minutes)
WOD 2: For time: 1500m row, then 3 rounds of 20 front rack stationary lunges 95/65 and 20 push-ups.
1/18/16
WOD: CrossFit Open 12.3
18 minute AMRAP of 15 box jumps 24/20, 12 push press 115/75 and 9 TTB
1/15/16
WOD: 5 rounds for quality
8 Good morning 95/65
10 KB bent over row 24kg/16kg
12 shoulder press 95/65
1 max effort L-sit
1/14/16
5 RFT:
15 deadlifts 135/95
20 ball slams 25/20
10 dips
1/13/16
WOD: For time:
1000m row
40 kb snatch 24/16 (from the ground)
30 box jumps 24/20
20 TTB (3:1 sit-ups)
10 burpees