WOD – 12FEB16

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WOD:
10 Power Cleans (185/145)
20 Back Squats (185/145)
30 Pull Ups
40 Wall Balls (20/14) 10 ft
50 Burpees
100 Double Unders

then back up the ladder. only 1x for Double Unders

40 min time Cap

Post your results to the Whiteboard.

WOD – 08FEB16

LTW_7137

WOD:

20 rds for time

100m Run (around Mailbox)
2 Deadlifts (255/205)
3 Ring Dips
4 Max Effort Vertical Jump (right hand then left hand getting as high as possible on the wall)

30 min time cap

Post your results to the Whiteboard.

WOD – 05FEB16

CrossFit24LogoLarge

Skill:

Tabata :10/:20 X 6
L-sit hold (rings)
HSH (walk, alt should touch, or hold)
Ab roll out

WOD:

4 AMRAP
2 thrusters (165/125)
6 bar facing burpees

-rest 2 minutes-

4 AMRAP
4 thrusters (135/95)
4 bar facing burpees

-rest 2 minutes-

4 AMRAP
6 thrusters (75/65)
2 bar facing Burpees

Record total reps for all 3 AMRAPS to white board – write total for each AMRAP in comments

Post your results to the Whiteboard.

WOD – 4FEB16

24JAN13

WOD:

4 X 100m Row
Post all 4 times

2016 Indoor Fastest time: 13.3s

then

2 x 500m Row
post both times

2016 Indoor Fastest time: 1:11.9

then

1000m Row

2016 Indoor Fastest time: 2:43.9

Post your results to the Whiteboard.

WOD – 30JAN16

29JAN13

Skill:

Movement Reviews

WOD:

Teams of 2

1 person working at a time

200m Relay (each run 200m)
100 KB Swings (53/35)
80 Wall Balls (20/14) 10 ft
60 Burpees
40 Toes 2 Bar
20 Tire Flips
200m Relay
2 rope Climbs Each

Post your results to the Whiteboard.

WOD – 29JAN16

31JAN13

WOD:

Death by 10m Shuttle Run

EMOM
Min 1: 10m
min 2: 10m + 10m
increasing 10m until you can’t make it within the minute

Score = total Meters

Rest 5 min

5 min AMRAP

5 Ring Push Ups
5 SDHP (75/55)

Rest 5 min

5 min AMRAP

5 Ring Push Ups
5 SDHP (75/55)

Post your results to the Whiteboard.

WOD – 27JAN16

LTW_7153

WOD:

20 min AMRAP

Max rep Press / Push Press / Push Jerk / Split Jerk (95/65)

When you break:
10 cal Row
25 AbMat Sit Ups
then cont with presses

score = Total Presses

Skill:

Shoulder Mobility after the WOD

Post your results to the Whiteboard.

WOD – 25JAN16

image

Skill:

15 minutes of coach led mobility

WOD:

Deadlift Ladder

3rds thru
:30s work/:30 rest

155/95
175/115
195/135
205/155
215/165
225/185
Score= total weight lifted x reps

Post your results to the Whiteboard.

WOD – 23JAN16

Lee

Skill:

1 Power Clean + 2 Push Press + 3 Push Jerks

Max Weight for the combo without dropping the bar

WOD:

4 rds for time

10 Hang Clean (135/105)
8 Toes 2 Bar
10 Burpee Box Jumps
400m Run

Happy Birthday Lee!

Post your results to the Whiteboard.