Wed, Jan 24th and Thurs, Jan 25th

Wednesday Oly

Snatch Balance
3-3-3

Overhead Squat
3-3-3

Back Squat
3-3-3

Thursday CrossFit

21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

Post time to comments.

Tuesday, January 23rd

WOD

Complete as many rounds as possible in 15 minutes:
15 Ground to Overhead
10 Overhead Walking Lunges
3 Bar Muscle-Ups

Use a 45/35-lb. plate

Post rounds completed to Comments.

Monday, January 22nd

WOD

Press
5-5-5-5-5

Then, complete as many rounds as possible in 9 minutes:
9 Toes to Bar
9 Burpees

Post all loads and rounds completed to Comments.

Sunday, January 21st

Our Double Under Clinic is today (Sunday) during open gym from 12:30 to 2:00pm, don’t miss it!

Oly WOD

3 Position Clean
1-1-1-1-1

Clean Pull
3-3-3-3-3

CrossFit WOD

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.

Saturday, January 20th

Our Double Under Clinic is this Sunday during open gym from 12:30 to 2:00pm, don’t miss it!

Whole Life Challenge Preliminary Workout

It’s not too late to sign up for the Whole Life Challenge! Sign up here and join everyone else who is making a 6-week commitment to better health!

“Fran”

21-15- and 9 reps, for time of:
Thruster, 95/65
Pull-ups

Compare to 5/2/2017