Cf Total training
Wod 1.23.19 Back squat 8-8-8-8 Press 4-4-4-4 Deadlift 2-2-2-2 Score max load for each.
Wod 1.23.19 Back squat 8-8-8-8 Press 4-4-4-4 Deadlift 2-2-2-2 Score max load for each.
Wod 1.22.19 Rotate 20 seconds at each station with 10 second rest until 8 rounds of each are completed L – sit kB swing 53/35 Push press 115/75 Box jumps Push ups
Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10 front squats 30 situps 30 dubs 10 front squats 20 sit-ups 20 dubs 10 front squats 10 situps 10 dubs
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
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
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
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
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