Friday 1/31/14

5 rounds for time of: 10 Deadlifts, 225/155 20 Box Jumps, 24/20 Run, 400 m

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Thursday 1/30/14

“Amanda” 9-7-5 reps, for time of: Muscle Up (Ring) Squat Snatch, 135/95

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Wednesday 1/29/14

10 Rounds for Distance: Row 1 minute Rest 30 seconds Note: Score is total distance.

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Tuesday 1/28/14

For time: 15 Power Cleans, 185/130 50 Double Unders 5 Rounds of “Cindy” 50 Double Unders 15 Power Cleans, 185/130 Note: A round of “Cindy” is 5 pullups, 10 push ups, and 15 air squats.

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Monday 1/27/14

AMReps 7 mins: Burpees Yoga will start back this Wednesday at 6:30pm.  Make sure you sign up on MindBody.

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Friday 1/24/14

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Score is total pounds. (max squat + max press + max deadlift) Note: Athletes get 3 attempts a each lift.

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Thursday 1/23/14

Make up a wod from earlier in the week, work on a skill, work on mobility, or rest.

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