Sunday 1-21-18
Open gym
2-3
Saturday 1-20-18
CrossFit games open wod
15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Friday 1-19-18
Warmup
400m run
3 rounds
10 jumping jacks
10 ring rows
10 walking lunges
2 min rest
Wod
3 mins doubleunders
3 min rest
3 mins Pull-ups
3 min rest
3 min thrusters 95/65
3 min
Thursday 1-18-18
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 Squats
2 min rest
Wod
Power clean
3-3-3-3-3
Wednesday 1-17-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 snatch balance 45/35
2 min rest
Wod
5 rounds
Run 800 meters
25 OHS 75/55
25 SDLHP 75/55
Tuesday 1-16-18
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Filthy fifty”
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
…
Momday 1-15-18
If you’re interested in buying grass fed beef in bulk,let me know, we are trying to place an order in the next couple of days.
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sit-ups
2 min rest
Wod
Overhead squat
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1-14-18
Open gym
2-3
Saturday1-13-18
Working in teams of 2, one working, one judging
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
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Friday 1-12-18
Warmup
50 double unders
3 rounds
‘Burgenor“ warmup
Wod
Snatch
2-2-2-1-1-1-1-1