WOD: 01/26/20

“It’s as Easy as 1,2,3”

25 minute AMRAP with a partner of:
10 Rope Climbs
20 Turkish Get-ups, 53/35-lbs.
300 Double-unders

WOD: 01/25/20

“Lucky 7’s”

In Teams of 3, each teammate completes each AMRAP:

7 minute AMRAP of:
21 Calories
21 Kettlebell Swings, 53/35-lbs.

Rest 3 minutes

7 minute AMRAP of:
21 Wall-balls, 20/14-lbs.
21 Dumbbell Snatch, 50/35-lbs.

Rest 3 minutes

7 minute AMRAP of:
21 Burpees
21 Pull-ups

Announcements:

• CrossFit Kids Class 10am on Saurdays,
  $10 per child

• Barbell Club Trial Class, Tuesday 5:30pm

WOD: 01/24/20

Strict Press 2-2-2-2-2 reps

Accessory: 3 x 10 Z-press

Back Squat 2-2-2-2-2 reps

Accessory: 3 x 10 Weighted Step-ups

WOD: 01/23/20

“You Gotta Tabata!”

Tabata Burpee to Bar
Rest 1 minute
Tabata Walking Lunge
Rest 1 minute
Tabata Burpee to a Plate
Rest 1 minute
Tabata Plate G2OH, 45/35-lbs.
Rest 1 minute
Tabata Push-ups

Announcements:

• CrossFit Kids Class: Saturday at 10am,
  $10 per child

• Next Tuesday at 5:30pm
  Barbell Club Trial Class

WOD: 01/22/20

20 minute AMRAP of:
20 Wall-balls, 20/14-lbs.
20 Hang Power Snatch, 75/55-lbs.
20 Box Jumps, 24”/20”
20 Front Squats, 75/55-lbs.

WOD: 01/21/20

Deadlift 2-2-2-2-2 reps

For time:
2000m Row
100 Kettlebell Swings, 53/35-lbs.

*split work as needed.

WOD: 01/20/20

Handstand Push-up Skill work

EMOTM for 14 minutes:
1: 5 Handstand Push-ups
2: Max Squats with a Plate, 45/35-lbs.

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