January 2022

1 – 18 – 22 AMRAP 9 15 toes to bar 10 deadlifts 115 / 75 5 snatch 115 / 75 At the 9 min mark to the 15 minute mark find a 1 rep snatch

Today we are running a regular schedule for the MLK Holiday. See you all at the gym! 1 – 17 – 22 8 x 2 min rounds Buy 250m every round in time remaining : Odd : max wall balls Even : max clean and jerk 135 / 95 rest 1 minute between rounds score

1 – 14 – 22 3 x 5 min amraps , rest 2 min AMRAP 5 5 snatch 95 / 65 5 burpees over the bar rest 2 min Amrap 5 4 snatch 115/ 75 4 burpees over the bar rest 2 min AMRAP 5 3 snatch 135 / 95 3 burpees over the bar

1 – 13 – 22 Front squats from RACK 10 – 7 – 7 – 5 – 5- 5 – 3- 3- 3- 3 Try and use same weight for all 7s, 5s and 3s B. Partner WOD AMRAP 15 30 cal machine 10 wall walks

1 – 12 – 22 CrossFit Open 11.2 AMRAP 15 9 deadlifts 155 / 105 12 hand release push ups 15 box jumps 24 / 20

WOD 1 – 11 – 22 A. 3 x 8 front rack walking lunges B. 3 x 8 back rack walking lunges C. amrap 7 10 DB snatch 50 / 35 30 dubs

WOD 1 – 10 – 22 Remember , ( write down ) how you did this workout exactly so you can repeat it at the end of the fitness challenge. Dunk lady will be here today to test your Body fat. It is $99 for 2 body fat tests ( beginning and end ) ,

WOD 1 – 7 – 22 Run 100m 10 – 1 Push press 115 / 75 1 – 10 Burpees over the bar

WOD 1 – 6 – 22 A. Back squat 10 – 8 – 6 – 4 – 2 building X 2 rounds B. partner cash out for time Row 2k 200 situps

WOD 1 – 5 – 22 AMRAP 13 6 devil press SA DB 36 DUBS 12 Thrusters SA DB 36 DUBS