WOD – 22FEB17

CrossFit24 Logo Full

WOD:

4 rounds

1:00 each movement FGB STYLE

Power snatch (75/55)
Shoot through with dip and push up
Wall Balls (20/14) 10 ft
Deadlift (225/145)
Double Unders
1:00 min rest

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WOD – 20FEB17

LTW_7151

Skill:

5 rounds (NFT)
5 Press 115/75
Max hspu

WOD:

12 min AMRAP

8 Power Clean (155/115)
16 Air Squats
8 Push Ups

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WOD : 18FEB17

CrossFit24 Logo Full

WOD:

TEAMS of 3
For time:

5000m row

1 person rows
1 person holds high plank position
1 person does 15 Burpees

Rotate when the burpees are done!

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WOD – 17FEB17

OPEN14.1

Skill:

Dead by rope climb
Every minute and a half
Add another rc
0-1:30 1 rc
1:30-3:00 2
3:00-4:30 3
4:30-6:00 4
Etc max 9:00 min

WOD:

For Time

4 rounds

– 7 hang power snatch (115lbs – 75lbs)
– 7 thrusters (115lbs – 75lbs)
– 14 toes-to-bar
– 400m run
1 minute rest

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WOD – 14FEB17

31JAN13

WOD:

For time

10-9-8-7-6-5-4-3-2-1
SDHP (135/95)
10-9-8-7-6-5-4-3-2-1
Burpee box jump over

then

10 min AMRAP

20-40-70-80….
Double Under
20-40-70-80….
Mountain climbers

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WOD – 13FEB17

peter ravalico

Skill

Deadlift
10 rds every 45 sec
3 Deadlifts @80%

WOD

Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOD – 10FEB17

RAV OHS

WOD:

12 min AMRAP

3 Overhead Squats (95/65)
3 Chest to Bar Pull Ups
6 OHS
6 C2B
9 OHS
9 C2B
12
12
15
15
Continue adding 3 reps until time is up

Skill:

100 AbMat Sit Ups for time

Post your results to the Whiteboard.