Saturday 02/04/17

Team wod @ 9am

Friday 02/03/17

Linear Strength W04D05

Shoulder Press
4 x 8

-then-

“Cool Runnings”
8 rounds, each for time:
20 Push-ups
200m Run (sprint)
*Rest 2 mins between rounds

Thursday 02/02/17

Linear Strength W04D04

Back Squat
4 x 8

-then-

“Maximum Thrust”
15-12-9 reps, for time of:
Toes-to-bar
Wall Ball 20/14
Thruster 75/55

Via CrossFit.com

Wednesday 02/01/17

“CFNS Repeatability Test”
3 Rounds, each for time:
250m Row
10 KB Swings
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
100 m Run
*Rest 10 minutes between rounds
*inspired by OPT Repeatablity Test

Tuesday 01/31/17

Linear Strength W04D02

“Ham-strangs”
Deadlift
4 x 8

Bench Press
4 x 8

Good Morning
5 x 5

Monday 01/30/17

Linear Strength W04D01
Overhead Squat
2-2-2-2-2

-then-

“Chesticles”
10 Min Amrap:
10 OHS 95/65
10 Chest to Bar Pull ups

Sunday 01/29/17

Open Gym 2 – 5

Saturday 01/28/17

Team Wod @ 9am

Friday 01/27/17

Linear Strength W03D05
Power Clean
5 x 3

-then-

“Friend Zone”
6 min AmRep with partner:
Sandbag/Stone Over shoulder

Thursday 01/26/17

Linear Strength W03D04
Shoulder Press
4 x 8

-then-

“Yakuza”
Tabata Row
Tabata Abmat Situps

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