Saturday, January 21st

KHour WOD

21, 15, and 9 reps for time:
Power clean, 155/105
Burpee box jump, 24/20″

Post time to Comments.

Friday, January 20th

Conditioning

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments.

Extra Strength

Strict Press
3 x 5

Wed, Jan 18th and Thurs, Jan 19th

ANNOUNCEMENTS: We’re adding a second CrossFit WOD on Sundays, beginning 1/29. The new schedule is as follows:
Oly Class – 9:30am
CrossFit Class – 10:30am
CrossFit Class – 11:30am
Open Gym – 12:30 to 2:00pm
Crash Course (Gym is closed.) – 2:00 to 4:30pm

Wednesday Oly

Power snatch
10 min emom

High-hang clean & jerk
10 min emom

Thursday WOD

5 Rounds Not for Time:

3 Overhead Squat
30 Wallballs, 20/14

Go heavy and attempt to go unbroken. Rest as needed.

For each round, post squat load and number of wallball sets to Comments.

Tuesday, January 17th

Strength

Deadlift
5RM

Conditioning

7 rounds for time of:
10 handstand push-ups
2 rope climbs

No jumping is allowed to initiate the rope climb.

Post load and time to comments.

Monday, January 16th

Heads Up! 6am class is cancelled on Monday (today)

Benchmark

“Helen”

3 rounds for time of:
400m Run
21 KB Swings, 24/16kg
12 Pull-ups

Compare to 9/7/16. Post time to Comments.

Extra Strength

Back Squat
5 x 3