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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Wednesday 1/22/14

Make sure you sign-up for class on MindBody. We will have to run heats due to the amount of rowers. The cap for the workout is 25 mins, so we will be starting quickly. Get in and get warmed up. If you are not signed up for class the rowers will go to those that […]

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