WOD

WOD for January 22nd

January 21, 2019
Fran 21-15-9 Thrusters 95/65 Pullups Skillwork Rope Climbs EMOM 10 Even: 20 Russian Twists Odd: 2 Rope Climbs

WOD for January 21st

January 20, 2019
AMRAP 4 10 Front Rack Lunges (95,65) 25 DU *rest 2 min* AMRAP 4 10 Cal Row 10 Burpee Over the Rower *rest 2 min* AMRAP 4 10 Power Snatch 95/65  10/8 Cal Bike

WOD for January 19th

January 18, 2019
Teams of 3 Run 200m Together, 100 Power Snatch 115,80 Run 200m Together, 100 Box Jump Overs Run 200m Together, 100 Burpee TTB

WOD for January 18th

January 17, 2019
CrossFit Open 18.3 with a 14 min time cap 2 Rounds: 100 DU 20 OHS 115/80 100 DU 12 Ring MU 100 DU 20 DB Snatches 50/35 100 DU 12 Bar MU

WOD for January 17th

January 16, 2019
C&J Every :90s for 8 sets, 2 C&J @ 75-80%   Snatch EMOMx8, 2 Snatches @ 75-80% Core (8 min total) Tabata (each round is :20 work/:10 rest) 8rds alternate movement: Plank/V-up 8rds alternate movements: Hollow Hold/Arch Hold

WOD for January 15th

January 14, 2019
Vader 3 Rounds 24/17 Cal Row 21 Wallballs 18 DB Snatches (alternating, 50/35) 15 Lateral Burpees over Rower *if no rower is available, lateral burpee over DB*

WOD for January 14th

January 13, 2019
Front Squat 5x4 @ 75%   2 Sets 12 - 9 - 6 Thrusters 95,65 Pullups   rest 2 min between sets record both times

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