Sky High
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
January 2019
The A team
Wod 1.17.19 Teams of 2 , only 1 person working at a time 20 min amrap 10 calorie row 10 dumbbell snatch 50/35 10 burpees to target Rotate full rounds 1:1 with partner
Dubstep
WOD 1 . 15 . 19 ” DubStep “ 3 x 8 min AMRAP 80 Dubs 40 KBS 53 / 35 20 Pistols 10 bar muscle ups ( Scale with jumping or band ) Rest 3 min between rounds
Identity Crisis
WOD 1 . 14 . 19 10 Rounds 3 Clean and jerk 185 / 125 odd Rounds : 9 toes to bar even rounds 15 wall balls Example Round 1 3 clean and jerk 9 toe to bar round 2 3 clean and jerk 15 wall ball round 3 3 clean and jerk 9 toe
Fast and Strong
Mobility with Kristen starts tomorrow at 730 am ! Should be an amazing addition to the CrossFit program! A. Run 1600m for time B. 15 min EMOM 1 heavy squat clean Build over the first 5 – 10 min. Stick to something heavy for last 5 – 10 reps
Meat Head Buffet
WOD 1 . 9 . 19 A. ” Meat Head Buffet “ Overhead Squat 5 – 5 – 5 – 5 Back Squat 5 – 5 – 5 – 5 Push Press 5 – 5 – 5 – 5 Bench Press 5 – 5 – 5 – 5 Score heaviest successful load for each.
Dead Head
WOD January 8th, 2019 “Dead Head” AMRAP 15 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – etc Deadlifts 225 / 155 HSPU Burpees over the bar
Fran
Watch this video if you dont already know what this workout means to us CrossFitters’ : ) ” Fran ” 21 – 15 – 9 Thrusters 95 / 65 Pull ups
