WOD: 01/19/20
“Row your Boat”
Teams of 2-3
For time:
Row 10,000 meters
WOD: 01/18/20
“Super Cindy”
40 minute AMRAP with a partner:
10 Strict Pull-ups, each
20 Push-ups, each
30 Air Squats, each
400m Run, together
*one person works at a time.
WOD: 01/17/20
10 minutes to work up to a heavy Snatch
For time:
30 Ring Muscle-ups
*10 minute time Cap
WOD: 01/16/20
20 minute AMRAP of:
50 Double-unders
10 DB Snatch, 50/35-lbs.
15 Wall-balls, 20/14-lbs.
WOD: 1/15/20
Sumo Deadlift 3-3-3-3-3 reps
5 rounds for time of:
20 Sumo Deadlift High Pull, 95/65-lbs.
20 Box Jumps, 24”/20”
ANNOUNCEMENT:
CROSSFIT KIDS TRIAL CLASS
SATURDAY JANUARY 18TH AT 10AM
AGES 5-12
BRING THE KIDS, TRY OUT THE CLASS!
WOD: 01/14/20
Pull-up Skill Work
15 minute AMRAP of:
5 Kipping Pull-ups
10 Push-ups
15 Squats
10 Kipping Pull-ups
10 Push-ups
15 Squats
15 Kipping Pull-ups
10 Push-ups
15 Squats
ANNOUNCEMENT:
CROSSFIT KIDS TRIAL CLASS
SATURDAY JANUARY 18TH AT 10AM
AGES 5-12
BRING THE KIDS, TRY OUT THE CLASS!
WOD: 01/13/20
Push Press 3-3-3-3-3 reps
21-15-9 reps for time of:
Single DB Hang Clean and Jerk, 50/35-lbs.
Box Step-ups, 50/35-lbs.
*Use a single dumbbell, complete all reps on the right and the left.
Keep an eye out for our new Pre-workout and Post-workout Mobility board!
Located above the kettlebells.
If you get to the gym earlier or if you have a few extra minutes after class, get in some targeted mobility!
WOD: 01/12/20
Work up to a Heavy Power Snatch
“Randy”
WOD: 1/11/20
“Dream Team”
Teams of 3
30 minute AMRAP of:
30 Strict Pull-ups
60 Power Cleans, 135/95-lbs.
90 Calories
120 Double-unders, each
Announcement:
CrossFit Kids Trial Class
Saturday January 18th at 10am
Ages 5-12
Bring the Kids, try out the class!
WOD: 01/10/20
