Monthly Archives: January 2018

WOD for 1.26.17

Strength:
Skill:
Rope Climbs




Metcon:

4 Rounds
400m Run
20 Box Jumps (24"/20")


Mobility

WOD for 1.25.17

Strength:
Dead Lifts
5x6 @ 80% 1RM



Metcon:

10min AMRAP
10 Hang Power Cleans (95/65)
10 Push Press
10 Front Rack Lunges

WOD for 1.24.17

Strength:
1) Bench Press 5x8

2) Ring Rows 3x10
*Feet on bench/box



Metcon:

5 Rounds
35 Double Unders
10 Pull-ups
5 HSPU

WOD for 1.23.17

Strength:
Back Squats
Find your 5 Rep Max




Metcon:

"Crossfit Baseline"
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

WOD for 1.22.17

Strength:
Clean and Jerk
1) 5x2 Hang Power Cleans + 1 Push Jerk
2) 3x1 Squat Clean + 1 Push Jerk



Metcon:

10min Ascending Reps
2, 4, 6, 8...
Russian KB Swings (53/35)
Push Press (95/65)
Burpees