Monday 1-29-18
Warmup
500m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Front squats
10-5-5-1-1-1-1-1
Sunday 1-28-18
open gym
2-3
Saturday 1-27-18
We will have a Whole 30 meeting after the workout. If you have any questions or stories, please bring them. We should all be most of the way through the 30 day period. What do you do now? What have you found out? Hope to see you there.
Also, The …
Friday 1-26-18
400m row
3 rounds
10 dB deadlifts
10 dB squat cleans
10,dB jerks
2 min rest
Wod
15-12-9
Toes-to-bars
Wall-ball shots, 20/14
thrusters 75/55
Thursday 1-25-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 steps waiter walk 35/25
2 min rest
Wod
4 rounds
20 power snatches 95/65
50 double-unders
Wednesday 1-24-18
500m row
3 rounds
10 ring rows
10 ring dips
10 grass hoppers
2 min rest
Wod
20 min EMOM
Odd minutes,1 snatch balance
Even minutes,1 bench press
Score is heaviest two lifts
Tuesday 1-23-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
Wod
Burpee & back-squat ladder 185/125
Rest 3 minutes
Burpee & shoulder-press ladder 115/80
Rest 3 minutes
Burpee & deadlift …
Monday 1-22-18
Warmup
50 double unders
3 rounds
10 push-ups
10 snatch balance 45/35
10 squats
Wod
12 minute AMRAP
20 sit-ups
10 left-arm overhead walking lunges 35/25 KB
10 right-arm overhead walking lunges 35/25 KB
* be careful with your overhead …
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