WOD January 24th, 2018

Strength:

Front Squat

6×4 @ 75%

 

WOD:

13 min AMRAP

10 front squat (115/75)

10 Burpee box jump (24/20)

 

WOD January 23rd, 2018

A.

Deadlift

build to a challenging set of 5,

then back off weight for..

 

B.

Benchmark WOD

“Diane”

21-15-9

Deadlift (225/155)

handstand push up (scale down to wall walks, 3 HSPU=1 WW)

WOD January 22, 2018

Skill/strength:

“The Man Maker”

2-2-2-2-2 …

building,  find a 2 rep max

 

WOD:

4 rounds

5 man makers (2×50/2×35)

150m run

 

 

WOD January 21, 2018

*10am FREE community class

**11am advanced monster mash up

10am WOD:

A. 12 min AMRAP

14 kettlebell swing (53/35)

12 wallball (20/14)

10 box jumps (24/20)

B. 3 rounds

12 hanging knees2chest

12 russian twist (kb 53/35)

 

WOD January 20th, 2018

Benchmark month continues!

*9am members WOD

**10am free community workout

 

WOD:

Nasty girl..

“Angie”

100 pull ups

100 push ups

100 sit ups

100 air squat

-scaling: may be done with a partner or solo decreasing reps to 60 per movement.

WOD January 19th, 2018

Great job to those of you who’ve stuck it out and stayed strong on the WHOLE30!

WOD:

“CROSSFIT TOTAL”

1 rep max back squat

1 rep max strict press

1 rep max deadlift

*10 min time cap for each lift,  3 total attempts at max lift

*score is total sum of all 3 lifts

 

WOD January 18th, 2018

Great Job to all of you sticking it out on the whole30, it is true self-discipline and strength.

Strength:

Front rack lunge

6×6 @ 65-70%

WOD:

12 min AMRAP

12 box jump (24/20)

12 kettlebell swing (53/35)

12 toe2bar

WOD January 17th, 2008

Skill:

Bar Muscle up drills and practice

WOD:

6 rounds

5 hang power snatch (95/65)

3 wallwalks (Rx=nose to wall)

2 bar muscle up

WOD January 16th, 2018

A.

Back Squat

5-4-3-3-3-3-3  building

 

B.

2 rounds

40 back squat (75/55)

50 ft sled push (5×45/4×45)

400m run

 

WOD January 15th, 2018

A.

Deadlift

5×5 @ 75%

B.

12 min AMRAP

10 deadlift (135/95)

8 hangpower clean

6 jerk