WOD – 01APR17

I AM RX SHIRT BACK

Skill:

Sled Push
Max load in 3 attempts

WOD:

WOD 1

For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Rest 5 min

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your results to the Whiteboard.

WOD – 29MAR17

CrossFit24Logo

Skill:

GHD Sit-ups
3 sets of 15 reps

WOD:

16 Min Ascending AMRAP:

2 Hand release Push Ups
2 Chest to Bar
2 Wallballs (20/14) 10ft
2 Hang Power Snatch (95/65)
2 Overhead Squats (95/65)

Continue with 1 rep increase per round until time is up.

Post your results to the Whiteboard.

WOD – 22MAR17

LTW_7138

Skill:

GHD Sit-ups
3 sets of 15

WOD:

For Time

25 Kb Swings (53/35)
25 Toes to Bar
25 Double Unders
25 Power Snatch (75/55)
25 Ab mat sit ups
25 Box Jumps (24/20)
25 Hang Power Snatch (75/55)
25 Ab mat sit ups
25 Box Jumps
25 Russian Kb Swings
25 Toes to Bar
25 Double Unders

Post your results to the Whiteboard.

WOD – 07MAR17

11JAN13

WOD:

For time

5 Power Cleans (165/110)
10 HSPU
100 Double Unders

4 Power Cleans (165/110)
10 C2B
80 Double Unders

3 Power Cleans (165/110)
10 HSPU
60 Double Unders

2 Power Cleans (165/110)
10 C2B
40 Double Unders

1 Power Cleans (165/110)
10 HSPU
20 Double Unders

Post your results to the Whiteboard.

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

Post your results to the Whiteboard.

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

Post your results to the Whiteboard.

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.