Month: January 2015

1.31.15 Saturday

9:30am meeting for the “CrossFit Games Open” 10am Team WOD 11:30am – 1pm Open Gym

1.30.15 Friday

Strength: Deadlifts Cash Out 10-1 Deadlifts 225/155 C2B + 20 Double Unders each round

1.29.15 Thursday

Strength: Front Squat Cash Out AMRAP in 12 mins 10 front Squats 135/95 10 pull-ups 20 Wall Balls 20/14 10’/9′ 20 sit-ups

1.28.15 Wednesday

Strength: Hang Power snatch Cash Out EMOTM for 20 min Odd min 2 hang power snatch 3 overhead squat Even min 30 double Unders

1.27.15 Tuesday

Strength: Push Jerk Cash Out 21-15-9 Push Jerks 115/75 T2B Front Squat 115/75 Finish with 6 bar muscle-up

1.27.15 Monday

Strength: squat cleans Cash Out AMRAP in 7 mins 7 c2b 7 clean and jerk 155/105 (stay with bar) 7 Burpees

1.25.15 Sunday

9am – 10:30am Open Gym

1.24.15 Saturday

10am Team WOD 11:30am -1pm Open Gym Good Luck Katie!!!

1.23.15 Friday

Strength: Deadlifts Cash Out AMRAP in 8 mins 10 Deadlifts 135/95 15 HSPU 15 Deadlifts 185/135 15 HSPU 20 Deadlift 225/155 15 HSPU 25 Deadlift 275/185 15 HSPU 30 Deadlift 315/205 15 HSPU

1.22.15 Thursday

Strength: bench press Cash Out 4 rounds 10 Hang Cleans 135/95 10 Box Jump 24/20 10 pull-ups 20 sit-ups

1.21.15 Wednesday

Strength: Power Snatch Games Open WOD 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch,…

01.20.15 Tuesday

Strength: front Squat Cash Out 21-15-9 T2B 7-5-3 Push jerk 165/115 Front squat 165/115 Deadlift 165/115 21-15-9 Wall Balls 20/14

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