Category: Uncategorized

Strength:

Strict Press

10×2

WOD:

For Reps

8 Tabata Rounds Of Each Movement (20 Secs of Work, 10 of Rest)

Push Jerk 65/45#

Ring Rows

Box Jumps 24/18″

Skill:

Max Height Box Jumps

WOD:

5 Rounds For Time

5 HSPU

5 KB Thrusters 55/35#

5 Knees To Elbows

5 Deadlifts 225/155#

5 Burpees

5 KB Swings 55/35#

5 Pull Ups

Strength:

Back Squats

5-3-3-1-1

WOD:

3 Rounds For Time

50 Double Unders

50 Lunge Steps

50 Ab Mat Sit Ups

Strength:

Hang Clean

3-3-2-2-2

WOD:

21-15-9

Russian Twists (L/R=1)

Squat Jumps

Clapping Push Ups

WOD:

Hero WOD: Whitten

5 Rounds For Time

22 KB Swings 55/35#

22 Box Jumps 24/18″

400m Run

22 Burpees

22 Wall Ball 20/15#

WOD:

 NO COACH

45 Mins Yoga

or

45 Mins Mobility Work

WOD:

CrossFit Open WOD 12.1

7 Min AMRAP

Burpees

Remember, today’s WOD, and Saturday WODs for the next 5 weeks will be at 10:30 on Saturday.

Everyone is still welcome to participate, whether or not you are competing! Bring friends, bring family,

and bring a fun attitude!!! It is time to represent!!!

Skill:

Hollow Rocks

WOD:

10 Min AMRAP

10 OH Squats 65/45#

10 Push Ups

10 Slam Ball 20/15#

Strength:

Weighted Pull Ups

WOD:

For Time

400m Run

Then 3 Rounds of:

20 Grasshoppers (L/R = 1)

10 Push Press 95/65#

Then

400m Run

Skill: Muscle Ups

WOD:

7 Rounds For Time

3 Squat Cleans 155/95#

6 Ring Dips

The First CrossFit Open WOD is announced today!!!! Are you ready!??!?!