Tuesday January 27, 2015
Conditioning: Alternating EMOM 10 – Row (20/15) cals and 5 Strict HSPU WODTeams of 2 30 Lateral Burpee Box Jump Overs (20″)30 Snatches (155/105)30 Lateral Burpee Box Jump Overs (20″)30 Clean and Jerks (155/105)30 Lateral Burpee Box Jump Overs (20″)30 Thrusters (155/105)*Share reps as needed, 1 partner working at a time
Monday January 26, 2015
Don’t forget to get signed up for the CrossFit Open, 5 week awesome competition we’ll be able to perform in the gym each week. games.crossfit.com Strength: EMOM 10 – 1 Power Snatch + 1 Squat Snatch WODFor time:30 C2B Pullups30 Cal Row15 OHS (135/95)10 OHS (155/105)5 OHS (185/120)
Saturday January 24, 2015
WOD“Fight Gone Bad”3 Rounds:1:00 – Wallballs (20/14)1:00 – Sumo Deadlift High Pulls (75/55)1:00 – Box Jumps (20″)1:00 – Push Presses (75/55)1:00 – Row for Calories1:00 – Rest
Friday January 23, 2015
Strength:2 RoundsRight Arm KB Walking Lunges – 50ftLeft Arm KB Walking Lunges – 50ft*Arm locked straight overhead during lunges WOD5 Rounds:1:00 – Strict Pull-Ups1:00 – Hang Squat Clean Thrusters (95/65)1:00 – Row for Calories1:00 – Hand-Release Pushups1:00 – Rest