WOD: Fri 02.05.2016 “Workaholic”
"Workaholic"
5 Rounds:
4 Overhead Walking Lunge Steps (95/65)
8 Back Squats (95/65)
12 Kettlebell Swings (53/35)
200 Meter Row
Rest 3 Minutes
WOD: Mon 02.01.2016 “Represent”
NO RISE-N-GRIND TODAY!
“Represent”
21-15-9 Back Squat (225/155)
400 Meter Run Between Sets
WOD: Thu 01.28.2016 “Faded”
"Faded"
In TEAMS of TWO:
40 Deadlifts (225/155)
60 Shoulder to Overhead (135/95)
80 Back Squats (95/65)
100 Pull Ups
120 Push Ups
140 Sit Ups
WOD: Wed 01.20.2016 “Bring Sally Up”
Hang Squat Clean
1 Rep Max
"Bring Sally Up"
Back Squats (135/95)
* squat down on the words "...Sally down," hold at bottom until words "...Sally up"
WOD: Thu 12.31.2015 “CrossFit Total”
TODAY: No Night Classes
REMINDERS...
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift