WOD Monday 1/29/18

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CrossFit OPENĀ  WOD 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Classes will run 2 heats so everyone has a judge/counter Scale weights as needed *Only those that did […]

Power Hour 1/29/18

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Back Squat 3×5, (+5-10#) Bench Press 3×5, (+2-5#) Power Clean 3×3, (+2-5#) Cash Out: 3 Rounds 1 min jumping alternating lunges 1 min D Ball To shoulder 1 min Sandbag Bear Hug Squat Rest :30 between movements

WOD Friday 1/26/18

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For 5 cycles: AMRAP in 2 mins of: 5 Hang Squat Cleans, 135/95 lbs 10 Box Jumps, 24/20 in MAX Double Under in remaining time Rest 2 mins between each cycle. For each cycle restart the AMRAP. Max DOUBLE UNDERS each round in remaining time over all 5 cycles is your score

Power Hour 1/26/18

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Back Squat 3×5, using same weight per set Shoulder Press 3×5, using same weight per set Sumo Deadlift 5–, using heaviest weight per set Cash Out: 3 rounds: :45 on / :15 off KB weighted sit up KB Flutter Kicks Plank Hold

Power Hour 1/24/18

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Back Squat 3×5, using same weight per set Bench Press 3×5 at 60% 1RM Power Clean 3×3 at 60% 1RM ** the power clean will count as an upper lift – add no more than 5# each time you do the power clean. Cash Out: 3x 10 Front Squat (choose weight to go UB) Seated […]